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Workouts Week of 03/27/2023-04/01/2023

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Monday – 3/27/23
“Quantumania“
Freedom (RX’d)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)

Tuesday – 3/28/23
“Cassie Lang“
Freedom (RX’d)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

Wednesday – 3/29/23
“Kang the Conqueror“
Freedom (RX’d)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)

Thursday – 3/30/23
“Hank Pym“
Freedom (RX’d)
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar
Time Cap: 15 Minutes

Friday – 3/31/23
“Ant-Man & Wasp“
Freedom (RX’d)
Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bike

Saturday – 4/1/23
Coaches Choice
-or-
“Veb”
 Freedom (RX’d)
21-15-9
Dumbbell Deadlifts (70s/50s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (100/70) (Or Power Snatch (115/80)
Deficit Push Ups (4in/2in)

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