Workouts Week of 07/15/2024-07/20/2024

Monday - 7/15/24
"Glazed Donut"

Freedom (RX'd)

3 Rounds
10 Front Squats (115/80)
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats (115/80)
30 Bar Facing Burpees
30 Pull Ups

Tuesday - 7/16/24
"Apple Fritter"

Freedom (RX'd)

12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 Sit Ups

Wednesday - 7/17/24
"Donut Holes"

Freedom (RX'd)

5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-

Thursday - 7/18/24
"Cinnamon-Sugar"

Freedom (RX'd)

100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
(KG conv: 9/6 WB)
The ball can be held any way for the lunges. The cleans are hang squat cleans.
Time Cap: 15 Minutes

Friday - 7/19/24
"Cruller"

Freedom (RX'd)

5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-

Saturday - 7/20/24

CLOSED - BATTLE OF THE BOXES EVENT

"Bavarian Cream"

Freedom (RX'd)

Teams of 2
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Bike Erg (OR Air Bike)
120 Double Unders
- Share the reps, one athlete works at a time -
Time Cap: 25 Minutes