Monday – 7/4/22
“1776”
7 Rounds (40:00 minute time cap)
4 Squat Cleans (225/155)
17 Handstand Push-ups
76 Double Unders
Tuesday – 7/5/22
“Roman Candle”
Freedom (RX’d)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Burpees
(Women’s Calories: 4-8-12-16-20…)
Independence
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (35s/25s)
5-10-15-20-25 ….
Burpees
Liberty
12 min AMRAP
50’ Dumbbell Front Rack Walking Lunge (light)
3-6-9-12-15 ….
Burpees
Target round: Round of 100’ lunge
Minimum round before scaling: 75’ lunge
Wednesday – 7/6/22
“Firecracker”
Freedom (RX’d)
3 rounds:
8 Toes To Bar
10 Power Cleans (105/75)
-Time cap: 5 minutes-
3 rounds:
8 Toes To Bar
8 Power Cleans (135/95)
-Time cap: 10 minutes-
3 rounds:
8 Toes To Bar
6 Power Cleans (165/115)
-Time cap: 15 minutes-
3 rounds:
8 Toes To Bar
4 Power Cleans (185/125)
-Time cap: 20 minutes-
Independence
3 rounds:
6 Toes To Bar
10 Power Cleans (95/65)
3 rounds:
6 Toes To Bar
8 Power Cleans (115/80)
3 rounds:
6 Toes To Bar
4 Power Cleans (145/100)
3 rounds:
6 Toes To Bar
2 Power Cleans (165/115)
Liberty
10 rounds:
6 Hanging Knee raises
6 Double Dumbbell Power Cleans (light)
Target time each set: 2-3 minutes
Time cap each set: 5 minutes
- Limited Equipment and Large Class Option available in Coach Notes
Thursday – 7/7/22
“Catherine Wheel”
Teams of 2
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
-into-
2 rounds:
30 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)**
-into-
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
Individual Option:
25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)
-into-
2 rounds:
30 Push ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)
-into-
25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)
Independence
Teams of 2
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
into
2 rounds:
25 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (100/70)
25 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (100/70)
10 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (100/70)
into
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
Liberty
Teams of 2
40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)
into
2 rounds:
20 Synchro Bar Push-ups
100 ft Farmer Carry (each) (moderate)
20 Synchro Air Squats
100 ft Farmer Carry (each) (moderate)
10 Synchro Up Downs
100 ft Farmer Carry (each) (moderate)
into
40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)
Target time: 14-16 minutes
Time cap: 20 minutes
- Limited Equipment and Large Class Option available in Coach Notes
Friday – 7/8/22
“Grand Finale”
Freedom (RX’d)
Every 2:00 (10 sets)
200/175m Row
50 Double Unders
Independence
Every 2:00 (10 sets)
175/150m Row
35 Double Unders
Liberty
Every 2:00 (10 sets)
150/125m Row
50 Single Unders
Target time each set: 1:10 – 1:20
Time cap each set: 1:30
- Limited Equipment and Large Class Option available in Coach Notes
