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Workouts Week of 03/20/2023-03/25/2023

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Monday – 3/20/23
“Banana Pepper“
 Freedom (RX’d)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)

Tuesday – 3/21/23
“Jalapeño“
Freedom (RX’d)
40/32 Calorie Assault Bike
20 Handstand Push ups
30/24 Calorie Assault Bike
15 Handstand Push ups
20/16 Calorie Assault Bike
10 Handstand Push ups
10/8 Calorie Assault Bike
5 Handstand Push ups
Time Cap: 15 Minutes

Wednesday – 3/22/23
“Habanero“
Freedom (RX’d)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

Thursday – 3/23/23
“Habanero“
Freedom (RX’d)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
Time Cap: 30 Minutes

Friday – 3/24/23
“Ghost Pepper“
Freedom (RX’d)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

Saturday – 3/25/23
“Mayhem for Freedom“
Freedom (RX’d)
AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

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