Workouts the Week of 10/21/2024-10/26/2024

Monday - 10/21/24
"Jackie"

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Tuesday - 10/22/24
Pumpkin Carving

Freedom (RX'd)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Wednesday - 10/23/24
Trick-or-Treating

Freedom (RX'd)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.
Time Cap: 20 Minutes

Thursday - 10/24/24
Fall Festivals

Freedom (RX'd)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees
Time Cap: 16 Minutes

Friday - 10/25/24
Hayride

Freedom (RX'd)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)
Time Cap: 10 Minutes

Saturday - 10/26/24
Corn Maze

Freedom (RX'd)
Teams of 2
12:00 AMRAP
2000/1600m Ski (or Row) - shared between partners
Max GHDs (or V-Ups) - one athlete works at a time
-3 min rest-
12:00 AMRAP
4000/3200m Bike Erg (or 100x50ft Shuttle Runs) - shared between partners
Max Rope Climbs (Or Strict Pull Ups) - one athlete works at a time

Note: you can switch the 100 shuttle runs to a 1600m Run shared between partners, such as 4 sets each of 200m.