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Workouts Week of 03/13/2023-03/18/2023

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Monday – 3/13/23
“Ireland“
Freedom (RX’d)
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20)
Time Cap: 16 Minutes

Tuesday – 3/14/23
“Saint Patrick“
Freedom (RX’d)
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar
 * One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.
Time Cap: 18 Minutes

Wednesday – 3/15/23
“Emerald Isle“
Freedom (RX’d)
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
Time Cap: 10 Minutes

Thursday – 3/16/23
“Kiss Me I’m Irish“
Freedom (RX’d)
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)
Time Cap: 12 Minutes

Friday – 3/17/23
“Green Eggs and Ham“
Freedom (RX’d)
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups

Saturday – 3/18/23
“Shamrock“
Freedom (RX’d)
21-15-9
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (205/135)
Bench Press (135/95)

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