BACK SQUAT
Every 3:00 × 3 sets
2 Back Squats @78-82%
WORKOUT - EMERALD
FREEDOM (RX’D)
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)
MAGIC XYLOPHONE
FREEDOM (RX’D)
Teams of 2
800/725m Row
40 Squat Cleans (95/65)
800/725m Row
30 Squat Cleans (115/85)
800/725m Row
20 Squat Cleans(135/95)
800/725m Row
10 Squat Cleans (155/105)
800/725m Row
STRENGTH
SQUAT SNATCH
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6
WORKOUT - LUCKY’S DAD
FREEDOM (RX’D)
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to
Overhead (50s/35s)
STRENGTH
SHOULDER PRESS
Every 2:00 × 3 sets
3 Shoulder Press @65%
WORKOUT - KEEPY UPPY
FREEDOM (RX’D)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-
2 Wall Walks)
-rest 3:00 between sets-
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