Workouts Week of 05/29/2023 – 06/03/2023

Monday – 5/29/23
**Heat times 9:00/10:30am ONLY**
***Join for BBQ after***
“Murph“
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Tuesday – 5/30/23
“Grit“
Freedom/Independence:
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)

Wednesday – 5/31/23
“Courage“
Freedom (RX’d)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
(KG conv: 43/29)

Thursday – 6/1/23
“Dedication“
Freedom (RX’d)
12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

Friday – 6/2/23
“Sacrifice“
Freedom (RX’d)
Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000lbs**
(KG conv: 2250/1800)
You can take the bar from the rack
Split reps as desired
Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

Saturday – 6/3/23
Coaches Choice
-or-
“Heroism“
Freedom (RX’d)
Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 GHDs, shared (Partner holds plank)
40-30-20 Deadlifts (275/185)
(KG conv: 125/83)