Workouts Week of 04/03/2023-04/08/2023

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)


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