Monday – 8/28/23“The Goonies“Freedom (RX’d)15:00 AMRAP10 Single Dumbbell Box Step Ups (50/35) (20)20 V-Ups50ft Single Dumbbell Walking Lunge (50/35) Tuesday – 8/29/23“Goonies Never Say Die!”Freedom (RX’d)3 sets3:30 AMRAP400m RunMax Calorie Bike in remaining time*Rest 1:30 between sets* Wednesday – 8/30/23“Mikey, Data, Mouth, and Chunk“Freedom (RX’d)6 Sets5 Burpee Dumbbell Deadlifts (2×50/35)10 Dumbbell Shoulder to Overhead (2×50/35)30 …
Monday – 8/21/23“Pac-Man“Freedom (RX’d)5:00 AMRAP200 Double UndersIn the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)(score is total distance lunged)-rest 2 minutes –5:00 AMRAPComplete 200ft Single Arm Overhead Walking Lunge (35/25)In the remaining time, complete max Double Unders Tuesday – 8/22/23“The Chief“Max rounds in 3 minutes of:3 Power Cleans, 135#/95#6 Push-ups9 SquatsRest …
Monday – 8/14/23“Ferris Bueller’s Day Off“Freedom (RX’d)21-15-9Thrusters (95/65)Burpee Over BarChest to BarTime Cap: 10 Minutes Tuesday – 8/15/23“Bueller..? Bueller..? Bueller..?”Freedom (RX’d)Every 3:00 (5 sets)60 Double Unders10 Double Dumbbell Snatches (2×50/35) Wednesday – 8/16/23“Cameron Frye“Freedom (RX’d)Every 5:00 (3 sets)30/24 Calorie Assault BikeMax Unbroken Handstand Push Ups*Kipping HSPU: every rep = 3 second off the set time*Strict …
Monday – 8/7/23“The Sandlot”Freedom (RX’d)1000/850m Row100 Air Squats1000/850m RowTime Cap: 15 Minutes Tuesday – 8/8/23“Scotty Smalls“Freedom (RX’d)10 Rounds10 Pull Ups10 Push UpsTime Cap: 12 Minutes Wednesday – 8/9/23“You’re Killing me, Smalls“Freedom (RX’d)Every 3:00 (7 sets)12/10 Calorie Assault Bike (Echo 10/8)12 GHD’s Or V-Ups9 Back Squats (155/105) Thursday – 8/10/23“Yeah-Yeah“Freedom (RX’d)7 rounds7 Push Press (95/65)7 Burpee …
