Workouts the Week of 08/28/2023-09/02/2023

Monday – 8/28/23
“The Goonies“
Freedom (RX’d)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)

Tuesday – 8/29/23
“Goonies Never Say Die!”
Freedom (RX’d)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*

Wednesday – 8/30/23
“Mikey, Data, Mouth, and Chunk“
Freedom (RX’d)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-

Thursday – 8/31/23
“Man, you smell like Phys. Ed”
Freedom (RX’d)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)
Time Cap: 16 Minutes

Friday – 9/1/23
“Brand and Andy“
Freedom (RX’d)
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-

Saturday – 9/2/23
Coaches Choice
-or-
“Hey You Guys!!”
Freedom (RX’d)
Teams of 2 (1:1)
30:00 Amrap
15/12 Calorie Assault Bike (or 12/10 Echo)
10 GHD’s (or V-ups)
15 Wall Balls (30/20)
10 GHD’s (or V-ups)
15/12 Calorie Assault Bike (or 12/10 Echo)
* Partner 1 completes a full round then rests while Partner 2 completes a round.