Workouts the Week of 07/18/2022-07/22/2022

Monday – 7/18/22

“Friends in Low Places”

Freedom (RX’d)
For Time:
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Burpee over Bar

Independence
For Time:
12-9-6-3
Squat Snatch (115/80)
18-15-12-9
Burpee over Bar

Liberty
For Time:
24-18-12-6
Alternating Dumbbell Snatch (light)
Up Downs

Target time: 7-9 minutes
Time cap: 12 minutes

Tuesday – 7/19/22

“The Dance”

Freedom (RX’d)
7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

Independence
7 sets:
1:30 AMRAP
10 Deadlifts (115/80)
5 Box Jumps (20/16)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

Liberty
7 sets:
1:30 AMRAP
10 Kettlebell Sumo Deadlifts (light)
5 Box Step ups (20/16)
Max Meter Row in Remaining Time
-rest 1:30 between sets-

Target Distance each set: 250m +
Minimum Distance before scaling: 150m

Wednesday – 7/20/22

“The Thunder Rolls”

Freedom (RX’d)
5 sets: (Every 5:00)
20/16 Calorie Ski (Or 20/16 Calorie Row)
20 GHD’s (Or 20 V-ups)
20 Pull-ups

Independence
5 sets: (Every 5:00)
16/14 Calorie Ski (Or 16/14 Calorie Row)
16 GHD’s + 6in riser (Or 16 V-ups)
16 Pull-ups

Liberty
5 sets: (Every 5:00)
15/12 Calorie Row
15 Sit-ups
15 Jumping Pull-ups

Target time each set: 3-3:30
Time cap each set: 4 minutes

Thursday – 7/21/22

“Callin’ Baton Rouge”

Freedom (RX’d)
Teams of 2
200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)
125 Synchro Air Squats

  • Split Bike calories as needed *

Individual Option:
75/55 Calorie Assault Bike
125 Air Squats

Independence
Teams of 2
175/130 Calorie Assault Bike or 150/120 Calorie Echo bike
125 Synchro Air Squats

Liberty
Teams of 2
150/120 Calorie Row
75 Synchro Air Squats

Target time: 13-15 minutes
Time cap: 20 minutes

Friday – 7/22/22

“If Tomorrow Never Comes”

Freedom (RX’d)
3 rounds:
30 Toes to Bar
50’ Overhead Walking lunge (95/65)

Independence
3 rounds:
25 Toes to Bar
50’ Overhead Walking lunge (75/55)

Liberty
3 rounds:
20 Hanging Knee Raises
50’ Dumbbell Walking lunge (light)

Target time: 8-10 minutes
Time cap: 12 minutes

Saturday – 7/23 & Sunday – 7/24 – CLOSED for Battle of the Boxes

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