Workouts Week of 10/14/2024-10/19/2024

Monday - 10/14/2024
"Häagen-Dazs"

Freedom (RX'd)
27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (75/55)
(KG conv: 35/25 HSC)
Time Cap: 14 Minutes

Tuesday - 10/15/2024
"Ben & Jerry's"

Freedom (RX'd)
20:00 AMRAP
60/48 Calorie Air Bike (Or 2000m Bike Erg)
40 GHD Sit Ups (Or V-Ups)
40ft Handstand Walk (Or 4 Wall Walks)
30/24 Calorie Air Bike (Or 1000m Bike Erg)
30 GHD Sit Ups (Or V-Ups)
30ft Handstand Walk (Or 3 Wall Walks)
15/12 Calorie Air Bike (Or 500m Bike Erg)
20 GHD Sit Ups (Or V-Ups)
20ft Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
**18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. **

Wednesday - 10/16/2024
"Tillamook"

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set
(KG conv: 22.5/15 DBs)
Time Cap: 15 Minutes

Thursday - 10/17/2024
"Breyer’s"

Freedom (RX'd)
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-

Friday - 10/18/2024
"Karen"

For Time:
150 Wall-Ball Shots, 20# / 14#

Saturday - 10/19/2024
"Talenti"

Freedom (RX'd)
Teams of 2
3 Rounds
40/32 Calorie Row
15 Synchro Toes to Bar (or 30 Split)
-rest 4:00-
3 Rounds
40/32 Calorie Row
10 Power Cleans (185/125)
-rest 4:00-
3 Rounds
15 Synchro Toes to Bar (Or 30 Split)
10 Power Cleans (185/125)
(KG conv: 85/57.5 PC)