September 2022

Workouts Week of 10/03/2022-10/08/2022

Monday – 10/3/22“Might Get Loud”Freedom (RX’d)100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)Time Cap: 15 minutes Tuesday – 10/4/22“What I See”Freedom (RX’d)27-21-15-9Calorie RowDevil’s Press (50s/35s)Time Cap: 18 minutes Wednesday – 10/5/22“Water is Wild”Freedom (RX’d)4 rounds25 Box Step ups (24’’/20’’)20 Toes to Bar15 Front Squats (95/65)Time Cap: 18 …

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Workouts Week of 09/26/2022 – 10/01/2022

Monday – 9/26/22“Key Lime Pie”Freedom (RX’d)10:00 Amrap10 Kettlebell Swings (53/35)10 Box Jumps (24″/20″)(KG conv: KB 24/16) Tuesday – 9/27/22“Cherry Pie”Freedom (RX’d)3 sets21-15-9Calorie Row15-12-9Burpee Over Rower-Rest 1:1 between sets-*Females Calories: 16-12-8 Wednesday – 9/28/22“Lemon Meringue Pie”Freedom (RX’d)20 Push-ups15 Squat Cleans (95/65)20 Push-ups30 Pull-upsAt 6:00:15 Handstand Push-ups10 Squat Cleans (135/95)15 Handstand Push-ups20 Chest to Bar Pull-upsAt 12:00:10 …

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Workouts Week of 09/18/2022-09/24/2022

Monday – 9/19/22“Golden Retriever”Freedom (RX’d)250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches (75/55)250/200m Row Tuesday – 9/20/22“German Shepherd”3:00 AMRAP100m Run Or 8/6 Calorie Bike20 Double Unders2 Wall Walks-rest 2:00-6:00 AMRAP200m Run Or 16/13 Calorie Bike40 Double Unders4 Wall Walks-rest 2:00-9:00 AMRAP300m Run Or 20/16 Calorie Bike60 Double Unders6 Wall Walks Wednesday …

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Workouts Week of 09/12/2022-09/17/2022

Monday – 9/12/22“Rainbow Roll”3 Rounds30 Air Squats50ft Walking Lunge30 Push-ups50ft Walking Lunge30 Kettlebell Swings (53/35)(Conv: KG KB 24/16, 50 feet = 15 meters) Tuesday – 9/13/22“California Roll”3 Sets50 Double Unders15 GHD Sit Ups (Or 15 V-Ups)10 Burpee Pull Ups15 GHD Sit Ups (Or 15 V-Ups)50 Double Unders-Rest 1:1 between sets- Wednesday – 9/14/22“Spicy Tuna Roll”14-minute …

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Workouts Week of 09/05/2022-09/10/2022

Monday – 9/5/22“Wyk“5 Rounds for Time5 Front Squats (225/155 lb)5 Rope Climbs (15 ft)400 meter Run (45/35 lb plate) Tuesday – 9/6/22“Rinse N’ Repeat”Freedom (RX’d)Every 2 minutes x 6200/175m RowMax rep KB swings (53/35lb)*Row should be doable in a minute or less. Score is total reps across all 6 rounds. Wednesday – 9/7/22“Up and Over”3 …

Workouts Week of 09/05/2022-09/10/2022 Read More »


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