Uncategorized

Monday – 12/11/23“Vegemite“Freedom (RX’d)5 sets (Every 4:00)12 Toes to Bar10 Burpee Box Jump Over (24/20)12 Toes to Bar Tuesday – 12/12/23“Kanga Bangas“Freedom (RX’d)5 rounds12 Dumbbell Deadlifts (50s/35s)9 Dumbbell Hang Cleans (50s/35s)6 Dumbbell Shoulder to Overhead (50s/35s)15/12 Calorie Air BikeTime Cap: 15 Minutes Wednesday – 12/13/23“Pavlova“Freedom (RX’d)20:00 AMRAP25/20 Calorie Row100 Single Unders Thursday – 12/14/23“Fairy Bread“Freedom …

Workouts the Week of 12/11/2023-12/16/2023 Read More »

Monday – 12/4/23“Buffalo Brew Coffee“Freedom (RX’d)3 sets (Every 5:00)5-10-15 Calorie Row*3x50ft Shuttle Run after each Row*Women’s Calories: 4-8-12 Tuesday – 12/5/23“Custer“Freedom (RX’d)5 Sets:15/12 Calorie Air Bike12 Handstand Push Ups50ft Dumbbell Lunge (50s/35s)-rest 1:1- Wednesday – 12/6/23“Wilson“Freedom (RX’d)15:00 AMRAP5-10-15-20-25…..Toes to bar10 Overhead Squats (95/65)50 Double Unders(KG conv: 43/29) Thursday – 12/7/23“Yellowstone“Freedom (RX’d)1-3-5-7-5-3-1Power Cleans (185/135)2-6-10-14-10-6-2Box Jump Overs …

Workouts Week of 12/04/2023-12/09/2023 Read More »

Monday – 11/27/23“Thunderstruck“Freedom (RX’d)7 Rounds10 Hand Release Push Ups10 Dumbbell Snatches (50/35)10 Toes to Ring (OR 10 Toes to Bar)10 Wall Balls (20/14)Time Cap: 20 Minutes Tuesday – 11/28/23“Pour Some Sugar on Me“Freedom (RX’d)5 Sets (1 set every 2:30)8x50ft Shuttle Runs12 Front Squats (135/95)(KG conv: 61/43)* Each shuttle run rep = 25ft down, 25ft back …

Workouts Week of 11/27/2023-12/01/2023 Read More »

Monday – 11/20/23“REGIONALS 16.3“Freedom (RX’d)104 Wall Ball Shots (20/14 lb)52 Pull-Ups Tuesday – 11/21/23”Ciders mulling, turkey’s turkeying, yams are yamming.”Freedom (RX’d)7:00 AMRAP3 Power Cleans (185/125)5 Box Jumps Wednesday – 11/22/23“These are my Thanksgiving Pants.”Freedom (RX’d)50 Burpees to 6in Target2000/1750m Row1600m RunTime Cap: 30 Minutes Thursday – 11/23/23Thanksgiving!! 8:30am ONLY Friday – 11/24/23“I’m gonna take a …

Workouts Week of 11/20/2023-11/25/2023 Read More »

Monday – 11/13/23“Ted Lasso“Freedom (RX’d)2 sets:6:00 AMRAP3x50ft Shuttle Runs10 Pull-ups3x50ft Shuttle Runs15 V-ups-Rest 3:00 between sets- Tuesday – 11/14/23“Roy Kent + Jamie Tartt“Freedom (RX’d)5 Sets:12/10 Calorie Air Bike4 Wall Walks12/10 Calorie Air Bike-rest 1:1 between sets- Wednesday – 11/15/23“Be a Goldfish“Freedom (RX’d)21-15-9Back Squat (135/95)Bar Facing Burpees-75 Double Unders after each round-Time Cap: 14 Minutes Thursday …

Workouts for the Week of 11/13/2023-11/18/2023 Read More »

Monday – 11/6/23“Backstreet Boys“Freedom (RX’d)2 Rounds100 Double Unders25 Overhead Squats (95/65)100 Double Unders25 Toes to BarTime Cap: 16 Minutes Tuesday – 11/7/23“Boyz II Men“Freedom (RX’d)Every 6:00 ( 5 sets)15/12 Calorie Row6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)12/10 Calorie Row6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over …

Workouts Week of 11/06/2023-11/11/2023 Read More »

Monday – 10/30/23“I am the pumpkin king”Freedom (RX’d)10:00 AMRAP2-4-6-8-10…..Dumbbell Front Squats (50s/35s)8 Ring Push Ups (Or Dumbbell Push Ups)(KG conv: 22.5s/15s) Tuesday – 10/31/23“Trick or Treat“Freedom (RX’d)6 Rounds10 Toes to Bar5/5 Hang Kettlebell Snatch (53/35)40 Double Unders(KG conv: 24/16 KB)Time Cap: 12 Minutes Wednesday – 11/1/23“Let’s turn on the juice and see what shakes loose.”Freedom …

Workouts Week of 10/30/2023-11/04/2023 Read More »

Monday – 10/23/23“Leonardo da Vinci“Freedom (RX’d)For Time21-15-9Burpees42-30-18Wall Balls (20/14)Time Cap: 13 Minutes Tuesday – 10/24/23“MichelangeloFreedom (RX’d)10 min AMRAP20 GHD Sit Ups (Or V-Ups)20 Box Jump (24/20)20 Kettlebell Swings (53/35)-rest 5:00-5 min AMRAP10 GHD Sit Ups (Or V-Ups)10 Box Jump (24/20)10 Kettlebell Swings (53/35) Wednesday – 10/25/23“Vincent van Gogh“Freedom (RX’d)800m Run-at 8:00-30/24 Calorie Row30 Single Arm …

Workouts Week of 10/23/2023 – 10/28/2023 Read More »

Monday – 10/16/23“Phase10”Freedom (RX’d)2 Sets:3 Rounds12 Thrusters (65/45)12 GHD Sit Ups (Or V-Ups)24 Crossover Single Unders Or 48 Double Unders-rest 3:00 between sets- Tuesday – 10/17/23“Spades”Freedom (RX’d)10 Rounds200m Run3 Bar Muscle UpsTime Cap: 15 Minutes Wednesday – 10/18/23“Rummy”Freedom (RX’d)4 sets (1 set every 5:00)Even Sets: (0:00, 10:00)15/12 Calorie Row15 Burpee Broad Jumps (4/3ft)15/12 Calorie RowOdd …

Workouts Week of 10/16/2023-10/21/2023 Read More »

Monday – 10/9/23“Chopped”Freedom (RX’d)10 Rounds30 seconds Max Rep Burpees-Rest 30 seconds-30 seconds Max Rep Wall Balls (20/14)-Rest 30 seconds- Tuesday – 10/10/23“The Great British Bake Off”Freedom (RX’d)1000m Run100/80 Calorie Row10 Rope Climbs (Or 40 Strict Pull Ups)*Partition any way*Time Cap: 20 Minutes Wednesday – 10/11/23“Beat Bobby Flay”Freedom (RX’d)AMRAP 15 Minutes20 Deadlifts (115/80)50 Double Unders100ft Walking …

Workouts the Week 10/09/2023 – 10/14/2023 Read More »