Workouts the Week of 05/15/2023-05/20/2023

Monday – 5/15/23
“Back to the Future“
Freedom (RX’d)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday – 5/16/23
“Marty McFly & Doc“
Freedom (RX’d)
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
50 Double Unders (Or 25 Crossovers)
(KG conv: 22.5/15)

Wednesday – 5/17/23
“Roads? Where we’re going, we don’t need roads.”
Freedom (RX’d)
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups

Thursday – 5/18/23
“George McFly“
Freedom (RX’d)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
(KG conv: 24/16)

Friday – 5/19/23
“Great Scott!“
Freedom (RX’d)
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
(KG conv: 52/34)
Time Cap: 15 minutes

Saturday – 5/20/23
Coaches Choice
-or-
“Biff Tannen“
Freedom (RX’d)
Teams of 2
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/95)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)