STRENGTH
DEADLIFT
Every 2:00 × 3 sets
3 Deadlifts @65%
WORKOUT - FOR REAL LIFE!
FREEDOM (RX’D)
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)
(KG conv: 85/57.5)
STRENGTH
BACK SQUAT
Every 2:00 × 3 sets
3 Back Squats @65%
WORKOUT -
BLUEY AND BINGO
FREEDOM (RX’D)
Every 4:00 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
WORKOUT - MULLIGATAWNY
FREEDOM (RX’D)
Teams of 2
20:00 AMRAP
200m Run (together) (or 10x50ft
Shuttle Run, together)
Partner 1: 15 Burpee to Bar (6in)
Partner 2: 30 Air Squats
-Switch. Both partners complete
GYMNASTICS
RING MUSCLE-UPS/STRICT PULL-UPS
Full details in Thursday’s notes
below
WORKOUT - GAZPACHO
FREEDOM (RX’D)
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
DEADLIFT
Every 2:00 × 3 sets
5 Deadlifts @60%
WORKOUT - CLAM CHOWDER
FREEDOM (RX’D)
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (135/95)
(Score by Time)
(KG conv: 9/6 WB, 60/42.5 PS)
STRENGTH
BACK SQUAT
Every 2:00 × 3 sets
5 Back Squats @60%
WORKOUT - MINESTRONE
FREEDOM (RX’D)
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
STRENGTH
POWER CLEAN AND PUSH JERK
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE
5-6
WORKOUT - CHICKEN
NOODLE SOUP
FREEDOM (RX’D)
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
WORKOUT -
SNOWBOARDING
FREEDOM (RX’D)
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row (or Ski)
Minute 2: Wall Walks
Minute 3: Box Step Ups (20)
Minute 4: Sandbag Cleans (100/70)
or Power Cleans (135/95)
STRENGTH
SHOULDER PRESS
Every 1:30 x 4 sets
3 Shoulder Press @65%
WORKOUT - OPEN 21.3
FREEDOM (RX’D)
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)