Workouts Week of 07/08/2024-07/13/2024

Monday - 7/8/24
"The Hunger Games"

Freedom (RX'd)

30-24-18-12-6
Kettlebell Swings (53/35)
V-ups
10-8-6-4-2
Box Jumps (30/24)
Time Cap: 15 Minutes

Tuesday - 7/9/24
"Catching Fire"

Freedom (RX'd)

5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time

Wednesday - 7/10/24
"Mockingjay"

Freedom (RX'd)

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
Time Cap: 14 Minutes

Thursday - 7/11/24
"Panem"

Freedom (RX'd)

"Rowling"
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)
(KG conv: 70/42.5 BP)

Friday - 7/12/24
"The Ballad of Songbirds & Snakes"

Freedom (RX'd)

5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
Time Cap: 9 Minutes

Saturday - 7/13/24
“May the odds be ever in your favor”

Freedom (RX'd)

Teams of 3
20 Rope Climbs (Or 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Or 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Time Cap: 25 Minutes