Workouts Week of 09/23/2024-09/28/2024

Monday - 9/23/24
"Midline Climb"
Freedom (RX'd)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)
Time Cap: 30 Minutes

Tuesday - 9/24/24
"Firestorm"
Freedom (RX'd)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)
Time Cap: 7 Minutes

Wednesday - 9/25/24
"Dickies Triplet"
Freedom (RX'd)
5 Rounds
175m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)
Time Cap: 12 Minutes

Thursday - 9/26/24
"Push Pull 2.0"
Freedom (RX'd)
45 Push-Ups
30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))
15 Strict Handstand Push Ups
Time Cap: 15 Minutes

Friday - 9/27/24
"Track and Field"
Freedom (RX'd)
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (70/50)
75 yard sprint
75 yard Any Object Carry (70/50)
100 yard sprint

Saturday - 9/28/24
"Final 2421, Final 1815"

Freedom (RX'd)
24 Thrusters (75/55)
24 Chest to Bar
100ft Double Dumbbell Front Rack Carry (50s/35s)
21 Chest to Bar
21 Thrusters (75/55)
-Rest until 10:00-
18 Thrusters (115/80)
12 Bar Muscle Ups (Or 24 Chest to Bar)
100ft Double Dumbbell Front Rack Carry (50s/35s)
9 Bar Muscle Ups (Or 18 Chest to Bar)
15 Thrusters (115/80)
(KG conv: 35/25 Thruster1, 52.5/35 Thruster2,