Workouts the Week of 05/22/2023 – 05/27/2023

Monday – 5/22/23
“Hawaii“
Freedom (RX’d)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)

Tuesday – 5/23/23
“Oahu“
Freedom (RX’d)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box 
Time Cap: 15 Minutes

Wednesday – 5/24/23
“Maui“
Freedom (RX’d)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
(KG conv: 70/48)

Thursday – 5/25/23
“Honolulu“
Freedom (RX’d)
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
Time Cap: 14 Minutes

Friday – 5/26/23
“Kauai”
Freedom (RX’d)
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

Saturday – 5/27/23
Coaches Choice
-or-
“Lanai“
Freedom (RX’d)
Partner Workout
3000/2400m Bike Erg (OR 90/70 cal Assault OR 70/55 cal Echo)
*Partner Holds Handstand
-into-
50 Power Snatch (135/95) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)
(KG conv: 61/43 Power Snatch, 70/45 Sandbag, 70/48 Front Rack)