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Workouts Week of 05/01/2023-05/06/2023

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Monday – 5/1/23
“Tennessee“
Freedom (RX’d)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.

– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

Tuesday – 5/2/23
“Diane Bailey“
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)

Wednesday – 5/3/23
“Great Smoky Mountains“
Freedom (RX’d)
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-

Thursday – 5/4/23
“Dollywood“
Freedom (RX’d)
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)

Friday – 5/5/23
“Cookeville“
Freedom (RX’d)
For Time:
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row
(KG conv: 43/29)

Saturday – 5/6/23
CLOSED

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