STRENGTH
POWER SNATCH
CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @
RPE 6
WORKOUT - BOBSLEIGH
FREEDOM (RX’D)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (53/35)
28 Double Unders
GYMNASTICS
BAR MUSCLE-UPS
Full details in Tuesday’s notes below
WORKOUT - FIGURE SKATING
FREEDOM (RX’D)
5 Rounds
21/16 Calorie Row
15 GHDs (or V-Ups)
9 Dumbbell Bench Press (70s/50s)
(Scored by Time)
STRENGTH
BACK SQUAT
Every 2:00 x 4 sets
3 Back Squats @70%
WORKOUT - ALPINE SKIING
FREEDOM (RX’D)
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (50/35)
WORKOUT - THE CHERRY ON
MY SUNDAE
FREEDOM (RX’D)
Teams of 2
Partner 1: 500/450m Row
Partner 2: 30/24 Calorie Air Bike
15 Rope Climbs (Split) (or 30 Strict
Pull Ups, Split)
Partner 1: 30/24 Calorie Air Bike
STRENGTH
DEADLIFT
Every 2:00 × 4 sets
3 Deadlifts @65%
WORKOUT - OPEN 23.3
FREEDOM (RX’D)
In a 6:00 window, complete
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
STRENGTH
SHOULDER PRESS
Every 2:00 × 4 sets
3 Shoulder Press @60%
WORKOUT - RED ROSES
FREEDOM (RX’D)
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft
Shuttle Run)
Even Minute: 10 Bench Press
(155/95)
STRENGTH
BACK SQUAT
Every 2:00 × 4 sets
3 Back Squats @65%
WORKOUT - BALL OUT
FREEDOM (RX’D)
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
(KG conv: 9/6 WB)
GYMNASTICS
CHEST TO BAR/BAR MUSCLE-UPS
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly
drill
Even: 8-10 Butterfly Pull Ups (or 4-6
STRENGTH
SQUAT CLEAN AND JERK
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6
WORKOUT - SPRINKLES ON
MY CUPCAKE
FREEDOM (RX’D)
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)
WORKOUT - Open 11.1
FREEDOM (RX’D)
Open 11.1
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)
(KG conv: 35/25)
GYMNASTICS
OPEN PREP: TOES TO BAR
Level 1:
EMOM x10: