Workouts Week of 10/07/2024-10/12/2024

Monday - 10/7/24
"The Jungle Book"

Freedom (RX'd)
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
(KG conv: 22.5/15 DBs)

Tuesday - 10/8/24
“The simple bare necessities”

Freedom (RX'd)
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run

Wednesday - 10/9/24
"Mowgli the Man Cub"

Freedom (RX'd)
3 Rounds
21 Hang Power Snatch (75/55)
7 Box Jumps (30/24)
-at 10:00-
3 Rounds
21 Box Jumps (24/20)
7 Hang Power Snatch (115/85)

Thursday - 10/10/24
"Shere Khan the Tiger"

Freedom (RX'd)
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-

Friday - 10/11/24
"Baloo the Bear"

Freedom (RX'd)
40 Push Ups
80 Air Squats
20 Bench Press (135/85)
40 Wall Balls (20/14)
20 Bench Press (135/85)
80 Air Squats
40 Push Ups
Time Cap: 20 Minutes

Saturday - 10/12/24
"Bagheera the Panther"

Freedom (RX'd)
4 Sets: (1 set every 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups (Or V-Ups)
-straight into-
Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Ski (OR Row)
(KG conv: 22.5/15 DBs)
-straight into-
Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders
*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements