Workouts the Week 10/09/2023 – 10/14/2023

Monday – 10/9/23
“Chopped”
Freedom (RX’d)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-

Tuesday – 10/10/23
“The Great British Bake Off”
Freedom (RX’d)
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*
Time Cap: 20 Minutes

Wednesday – 10/11/23
“Beat Bobby Flay”
Freedom (RX’d)
AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans (115/80)

Thursday – 10/12/23
“Worst Cooks in America”
Freedom (RX’d)
4 Rounds
20 Toes to Bar
4 Wall Walks
Time Cap: 14 Minutes

Friday – 10/13/23
“Cupcake Wars“
Freedom (RX’d)
2:00 Amrap (6 sets)
20/15 Calorie Air Bike
Max Distance Farmers Carry
(DBs 70s/50s)(Or Kettlebells (70s/53s)
-Rest 1:00 Between sets-

Saturday – 10/14/23
Coaches Choice
-or-
“Guys Grocery Games”
Freedom (RX’d)
Teams of 2
12:00 AMRAP
2000/1600m Ski (or Row) – shared between partners
Max GHD’s (or abmat sit-ups) – one athlete works at a time
-1:00 rest-
12:00 AMRAP
4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners
Max Burpee Box Jump Overs (24/20) – one athlete works at a time
* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).