Monday – 4/3/23
“Romans 5:8“
Freedom (RX’d)
5 sets
1000/800m Bike Erg
50 Double Unders
4 Wall Walks
Rest 1 min between sets
* Sub 30/24 Calorie Assault Bike or 25/20 Echo Bike if BikeErgs are not available.
Tuesday – 4/4/23
“1 John 4:9-10“
Freedom (RX’d)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
(KG conv: 15s/10s)
Wednesday – 4/5/23
“Galatians 2:20“
Freedom (RX’d)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Thursday – 4/6/23
“John 19:30“
Freedom (RX’d)
Teams of 2
100 GHD’s (Or V-Ups)
30 Sandbag Cleans (150/100) (Or Power Cleans (185/125)
10x50ft Sandbag Carry (5 each) (Or Dumbbell Farmer Carry (70s/50s)
Friday – 4/7/23
“John 3:16“
Freedom (RX’d)
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
Saturday – 4/8/23
Coaches Choice
-or-
“Luke 24:6-7“
Freedom: Teams of 2
5 rounds
300m Run (together) or 500m Row (split)
100’ Sled Push (3×45/2×45) (Or Dumbbell Lunge Walk (50s/35s)
30 Bench Press (135/95)
