Workouts Week of 08/19/2024-08/24/2024

Monday - 8/19/24
"Formula 1"

Freedom (RX'd)
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders
(KG conv: 42.5/30)

Tuesday - 8/20/24

"Maverick and Goose"

Freedom (RX'd)
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs (30/24)
*Repeat from Aug 16th, 2022

Wednesday - 8/21/24
"Lewis Hamilton"

Freedom (RX'd)
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)
* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find.
Time Cap: 14 Minutes

Thursday - 8/22/24
"F1 Teams"

Freedom (RX'd)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
(KG conv: 52.5/40 PC, 9/6 WB)
Time Cap: 18 Minutes

Friday - 8/23/24
"Max Verstappen"

Freedom (RX'd)
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)
(KG conv: 9/6 WB)

Saturday - 8/24/24
Partner “BRADSHAW”

Freedom (RX'd)
Teams of 2
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
(KG conv: 102.5/70 DL)
Time Cap: 40 Minutes