Workouts Week of 06/17/2024-06/22/2024

Monday - 6/17/24
"Fun Dip"

Freedom (RX'd)
30 Pull Ups
3 Rounds of DT (155/105)
20 Pull Ups
2 Rounds of DT (155/105)
10 Pull Ups
1 Round of DT (155/105)
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Time Cap: 15 Minutes

Tuesday - 6/18/24
"Whatchamacallit"

Freedom (RX'd)
5 sets:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs (30/24)
-rest 1:1 between rounds (rest the amount of time it took to complete the round)-

Wednesday - 6/19/24
"PEZ"

Freedom (RX'd)
For Time:
AMRAP 1:00
7 Barbell Bench Press (155/95)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)

Thursday - 6/20/24
"CFG24 Quarterfinals Workout 1 (Ages 16-54)"

4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box

Friday - 6/21/24
"Red Wings"

Freedom (RX'd)
19:00 AMRAP
Run 400 meters with a sandbag (or odd object)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit teamrwb.org/missions/red-wings-amrap

Saturday - 6/22/24
"Pop Rocks"

Freedom (RX'd)
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (2x45/1x45) (OR 50ft Front Rack Walking Lunge (95/65))
100ft Dumbbell Farmer Carry (2x70/50)
100ft Double Dumbbell Front Rack Carry (2x70/50)