Workouts for the Week of 11/13/2023-11/18/2023

Monday – 11/13/23
“Ted Lasso“
Freedom (RX’d)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-

Tuesday – 11/14/23
“Roy Kent + Jamie Tartt“
Freedom (RX’d)
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-

Wednesday – 11/15/23
“Be a Goldfish“
Freedom (RX’d)
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-
Time Cap: 14 Minutes

Thursday – 11/16/23
Coach Beard
Freedom (RX’d)
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2

Friday – 11/17/23
“17.2“
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Saturday – 11/18/23
Coaches Choice
-or-
“AFC Richmond“
Freedom (RX’d)
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (155/105)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)