Workouts Week of 09/09/2024-09/14/2024

Monday - 9/9/24

Full House
Freedom (RX'd)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
(KG conv: 52.5/37.5)
* The Snatches are Squat, not Power
Time Cap: 12 Minutes

Tuesday - 9/10/24

"How Rude!"

Freedom (RX'd)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after each round
Time Cap: 15 Minutes

Wednesday - 9/11/24

343

Freedom (RX'd)
Teams of 2:
343/275 Calorie Air Bike
- Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
Time Cap: 32 Minutes

Thursday - 9/12/24

"You got it, Dude!"

Freedom (RX'd)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Run
(KG conv: 9/6)
Each shuttle run rep is 25 feet down + 25 feet back
Time Cap: 18 Minutes

Friday - 9/13/24

“Have Mercy!”

Freedom (RX'd)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)
(KG conv: 22.5/15 DBs)

Saturday - 9/14/24

The Tanners

Freedom (RX'd)/Independence
Teams of 2
4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.