Workouts Week of 06/24/2024-06/29/2024

Monday - 6/24/24
"Up"

Freedom (RX'd)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats are from the ground
(KG conv: 85/57.5 BS)
Time Cap: 16 Minutes

Tuesday - 6/25/24
"Carl and Ellie"

Freedom (RX'd)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)
Time Cap: 14 Minutes

Wednesday - 6/26/24
"Paradise Falls"

Freedom (RX'd)
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)
Time Cap: 15 Minutes

Thursday - 6/27/24
“I do not like the Cone of Shame”

Freedom (RX'd)
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

Friday - 6/28/24
“Good Afternoon, my name is Russell”

Freedom (RX'd)
4 Rounds
400m Run
10 Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)
Time Cap: 18 Minutes

Saturday - 6/29/24
“Adventure is out there!”

Freedom (RX'd)
Teams of 2
100/80 Calorie Air Bike
20 Ring Muscle Ups (Or 60 Chest to Bar)
300ft Farmers Carry Lunge (70s/50s)
Time Cap: 16 Minutes