Workouts Week of 07/29/2024-08/03/2024

Monday - 7/29/24
"Teacher and Defender"

Freedom (RX'd)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
Time Cap: 15 Minutes

Tuesday - 7/30/24
"Healer - Medical"

Freedom (RX'd)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
- Rest 2:00 between sets -

Wednesday - 7/31/24
"Law Enforcement"

Freedom (RX'd)
200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)
Time Cap: 14 Minutes

Thursday - 8/1/24
"Protector - Firefighters"

Freedom (RX'd)
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
 (Or 30 Elevated Ring Rows)
(KG conv: 9/6 WB)
Time Cap: 20 Minutes

Friday - 8/2/24
"Heroes"

Freedom (RX'd)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

Saturday - 8/3/24
"Farewell to Coach Mary"
Teams of 2:
Part A:
12 Min AMRAP:
200m Run
20 DB Snatches (50/35)
13 Burpees
-3 Min Rest-
Part B for Total Weight
9 Min to Establish Max Snatch
-2 Min Rest-
9 Min to Establish Max C&J
**Mary has been with the gym for almost 12 years and has coached over 1200 hours (200m run 5-6 rounds). She started coaching in 2013 (snatches and burpees) and 9 is her lucky number.