Monday – 7/3/23“America the Beautiful“Freedom (RX’d)3:00 Amrap (5 sets)20 Bench Press (135/95)Max Calorie Row– Rest 1:00 between sets –(KG conv: 61/43) Tuesday – 7/4/23 – ONE CLASS ONLY AT 9:00a.m.Coaches Choice-or-“Morrison“50-40-30-20-10 Reps For TimeWall Ball Shots (20/14 lb)Box Jumps (24/20 in)Kettlebell Swings (1.5/1 pood) Wednesday – 7/5/23 – Modified Classes – Noon, 4:00, 5:15 CF …
Monday – 6/26/23“Magic Kingdom“Mayhem Affiliate version of 2023 Semifinals Workout 1Freedom (RX’d)3,000m Echo or Assault Bike84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)2,000m Run84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)1,000m SkiErg92ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)(KG conv: sled 80/60, Manmakers 2×22.5/15)Time Cap: 30 Minutes Tuesday – 6/27/23“Epcot“Mayhem Affiliate version …
Monday – 6/19/23“Papa John’s“Freedom (RX’d)3 rounds400m Run20 Toes to Bar20 Sit UpsTime Cap: 15 Minutes Tuesday – 6/20/23“Domino’s“Freedom (RX’d)3 rounds8 Burpee Box Jump Overs (24/20)8 Power Snatches (135/95)-at 8:00-For Time:24 Burpee Box Jump Overs (24/20)24 Power Snatches (95/65) Wednesday – 6/21/23“Cici’s“Freedom (RX’d)20:00 Amrap25/20 Calorie Row40 Dumbbell Deadlifts (50s/35s)25/20 Calorie Row30 Dumbbell Hang Power Cleans (50s/35s)25/20 …
Monday – 6/12/23“Snow White“Freedom (RX’d)12:00 Amrap50 Double Unders5-10-15-20-25. . .Toes to Bar Tuesday – 6/13/23“Grumpy“Freedom (RX’d)2 Sets21-15-9Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)Calorie Assault Bike (18-12-6 Echo)-Rest 1:1 between sets- Wednesday – 6/14/23“Doc“Freedom (RX’d)5 sets (1 Set every 4 minutes)15/12 Calorie Row12 Burpee Over Rower9 Double Dumbbell Ground to Overhead (50s/35s)(KG conv: 22.5/15) …
