FREEDOM (RX’D)
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m
Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft DB Farmer Carry (70s/50s)
5 Burpee Box Get Overs (48/42) (or
8 Burpee Box Get Overs @ 30/24)
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1
Snatch Balance @ RPE 7
WORKOUT - LIME GREEN
FREEDOM (RX’D)
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)
DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%
WORKOUT - TURQUOISE
FREEDOM (RX’D)
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking
Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
SHOULDER PRESS
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
WORKOUT - PISTACHIO
FREEDOM (RX’D)
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)
BAR MUSCLE-UPS/STRICT PULLUPS:
Full details in Tuesday’s notes below
WORKOUT - FOREST GREEN
FREEDOM (RX’D)
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
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-