Workouts Week of 04/10/2023-04/15/2023

Monday – 4/10/23
“Incredible Hulk“
Freedom (RX’d)
For Time:
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)
Time Cap: 15 Minutes

Tuesday – 4/11/23
“Dr. Bruce Banner“
Freedom (RX’d)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges
Time Cap: 16 Minutes

Wednesday – 4/12/23
“Hulk Smash“
Freedom (RX’d)
6 Sets (Every 3:00)
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo)
7 Thrusters (115/80)

Thursday – 4/13/23
“Don’t Make Me Angry“
Freedom (RX’d)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)
Time Cap: 12 Minutes

Friday – 4/14/23
“Mean Green Rage Machine“
Freedom (RX’d)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
Time Cap: 22 Minutes

Saturday – 4/15/23
Coaches Choice
-or-
“Mean Green Rage Machine“
Freedom (RX’d)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*