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Workouts the Week of 05/27/2024-06/01/2024

May 23, 20241 min read

Workouts the Week of 05/27/2024-06/01/2024

Monday - 5/27/24
"Murph"

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Heat Times 8:30/10:00

Tuesday - 5/28/24
"Some Gave All"

Freedom (RX'd)
AMRAP 12:00
10-15-20-25….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft...
Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or SIngle Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
(KG conv: 45/32.5 Sandbag, 24/16 KBs, 40/20 Sled, 15/10 DB)

Scoring: when counting reps, every 5ft of Carry and Sled = 1 rep


Wednesday - 5/29/24
"Arlington"

Freedom (RX'd)
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row


Thursday - 5/30/24
"Courtesy of the Red White and Blue"

Freedom (RX'd)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)
(KG conv: 22.5/15 DB)

Timecap: 12 Minutes

Friday - 5/31/24
"American Soldier"

Freedom (RX'd)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s (V-Ups)

Timecap: 14 Minutes

Saturday - 6/1/24
"Still a Soldier"

Freedom (RX'd)
Teams of 2
For time:
100ft -200ft-300ft
Back Rack Lunge (115/85)
100-60-40
Dumbbell Bench Press (50s/35s)

Timecap: 20 Minutes

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