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Workouts Week of 06/18/2023-06/24/2023

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Monday – 6/19/23
“Papa John’s“
Freedom (RX’d)
3 rounds
400m Run
20 Toes to Bar
20 Sit Ups
Time Cap: 15 Minutes

Tuesday – 6/20/23
“Domino’s“
Freedom (RX’d)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)

Wednesday – 6/21/23
“Cici’s“
Freedom (RX’d)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)

Thursday – 6/22/23
“California Pizza Kitchen“
Freedom (RX’d)
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
* This is a repeat workout from 7/27/2021

Friday – 6/23/23
“Cookeville Slice“
Freedom (RX’d)
3 rounds
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
TimeCap: 18 Minutes

Saturday – 6/24/23
Coaches Choice
-or-
“Little Caesars“
Freedom (RX’d)
Teams of 2
300 Double Unders
60 Handstand Push Ups
30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125)
60 Handstand Push Ups
300 Double Unders
(KG conv: SB 70/45, PC 83/56)
* This is a repeat workout from 6/3/2021
TimeCap: 25 Minutes


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