Monday – 10/31/22“Fred Flintstone”Freedom (RX’d)4 rounds400m run40 Air Squats30 Push Ups15 Strict Pull UpsTime cap: 24 minutes Tuesday – 11/1/22“Pebbles Flintstone”Freedom (RX’d)42-30-18Deadlift (155/105)Box jump Overs (24/20)(KG conv: DL 70/48)Time Cap: 14 minutes Wednesday – 11/2/22“Barney Rubble”Freedom (RX’d)Every 4:00 (5 sets)12/10 Calorie Row24 Dumbbell Push Press (35s/25s)12/10 Calorie Row(KG conv: DB 15/10)Time cap: 3 min each …
Monday – 10/24/22“Cousin It”Freedom (RX’d)5 Rounds10 Bar Facing Burpees10 Overhead Squats (135/95) Tuesday – 10/25/22“Morticia Addams”Freedom (RX’d)4 Sets (1 set every 10:00)400m Run40/34 Calorie Assault Bike 400m Run Wednesday – 10/26/22“Wednesday Addams”Freedom (RX’d)2 sets5:00 Amrap2-4-6-8-10… Deadlifts (225/155)1-2-3-4-5… Wall Walks-Rest 3:00 between sets- Thursday – 10/27/22“Grandmama”Freedom (RX’d)Teams of 212:00 Amrap5 rounds (each)Partner 1: 15/12 Calorie RowPartner 2: 15 …
Monday – 10/17/22“Titanic”Freedom (RX’d)5 Rounds50 Double Unders6 Double Dumbbell Hang Snatches (50s/35s)5 Devil’s Press (50s/35s)4 Double Dumbbell Squat Clean (50s/35s) Tuesday – 10/18/22“Jack and Rose”Freedom (RX’d)5 sets:21/18 Calorie Row15 Pull-ups9 Strict Handstand Push Ups-rest 1:1 between sets- Wednesday – 10/19/22“You Jump, I Jump”Freedom (RX’d)3 Sets:20/16 Calorie Assault Bike25 Wall Balls (20/14) (10’/9’)15/12 Calorie Assault Bike15 Wall Balls …
Monday – 10/10/22“Airheads Extreme”Freedom (RX’d)3 sets:Minute 1: 12 Chest to Bar (Or 16 Pull-ups)Minute 2: 10 Air Squats + 50’ Walking LungeMinute 3: 20 Alternating Dumbbell Snatch (50/35)Minute 4: 12 Box Jumps (24/20)Minute 5: Rest Tuesday – 10/11/22“Warheads”Freedom (RX’d)40-30-20-10Push UpsCalorie Row* Female Calorie Row 32-24-16-8 Wednesday – 10/12/22“Sour Gummy Worms”Freedom (RX’d)AMRAP 18 Minutes75 Double Unders10 …
