Workouts Week of 08/12/2024-08/17/2024

Monday - 8/12/24
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Tuesday - 8/13/24
"The Little Rascals"
Freedom (RX'd)
3 rounds:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
(KG conv: 22.5/15)

Wednesday - 8/14/24
"The Blur"

Freedom (RX'd)
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Time Cap: 16 Minutes

Thursday - 8/15/24
"Frog Man"

Freedom (RX'd)
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)

Friday - 8/16/24
"Alfalfa and Darla"

Freedom (RX'd)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Time Cap: 18 Minutes

Saturday - 8/17/24
“Quick, what's the number for 911?”

Freedom (RX'd)
Teams of 2
2000/1750m Row
150 Double Unders
25 Burpee Pull Ups
75 Dumbbell Thrusters (50s/35s)
25 Burpee Pull Ups
150 Double Unders
2000/1750m Row
(KG conv: 22.5/15)
Time Cap: 36 Minutes