Workouts Week of 04/25/2023-04/29/2023

Monday – 4/24/23
Red Snapper
 Freedom (RX’d)
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
Time Cap: 22 Minutes

Tuesday – 4/25/23
“Wahoo”
Freedom (RX’d)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)

Wednesday – 4/26/23
Blue Marlin
Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
Time Cap: 14 minutes

Thursday – 4/27/23
Kingfish
Freedom (RX’d)
For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Friday – 4/28/23
“Mahi-Mahi”
Freedom (RX’d)
5 rounds
15/12 Calorie Bike Erg (or 12/10 Assault Bike or 10/8 Echo Bike)
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
Time Cap: 18 Minutes

Saturday – 4/29/23
Coaches Choice
-or-
Swordfish
Freedom (RX’d)
Teams of 2
10 Rope Climbs (Or 30 Strict Pull Ups)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
300 Wall Balls (20/14)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)


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