Workouts Week of 06/27/2022-07/02/2022

Monday – 6/27/22
Strength/Gymnastics:
Alternating EMOM for 10 Minutes:
1 Pause Front Squat (3seconds in bottom) + 1 Front Squat
@ 75% of 1 RM
Strict Weighted Chin-ups (supinated grip)

“Everything’s bigger in Texas”

Freedom (RX’d)
2:00 AMRAP:
15 Toes to Bar
12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)
Max Power Snatch (95/65)
-rest 2:00 between sets-

*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)

Independence
2:00 AMRAP:
12 Toes to Bar
10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)
Max Snatches 75/55
-rest 2 min between sets-

Liberty
2:00 AMRAP:
10 Hanging Knee rasies
10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)
Max Alternating Dumbbell Snatches (light)
-rest 2 min between sets-

Target Score
Target reps each set: 15+ reps
Minimal number of reps before scaling: 10 reps

Tuesday – 6/28/22

Strength/Gymnastics:
Alternating EMOM for 10 Minutes:
Bench Press
*Build to a single rep at 85% across 5 sets of decreasing/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
Max Height Box Jump 5×3

“Tex-Mex”

Freedom (RX’d)
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs (Or 15/12 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-

Independence
4 sets:
16 Line Facing Burpees
2/1 Rope Climbs (Or 12/10 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-

Liberty
4 sets:
15 Up Downs
12 Jumping Pull-ups
-rest 1:1 between sets- (3:00 max rest)

Target Score
Target time each set: 2:00-2:30
Time cap each set: 3 minutes

Wednesday – 6/29/22

“Bluebonnets”

Freedom (RX’d)
For time:
20/17 Calorie Row
20 GHD Sit-ups (Or 20 V-ups)
10-20-30-40-50
Wall Balls (20/14)

Independence
16/14 Calorie Row
15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups)
10-20-30-40-50
Wall Balls (14/10)

Liberty
15/12 Calorie Row
15 Abmat Sit-ups
5-10-15-20-25
Wall Balls Thrusters (light)

Target Score
Target time each set: 18-20 minutes
Time cap each set: 25 minutes

Thursday – 6/30/22
Strength/Gymnastics:
Alternating EMOM x 10 Minutes:
Deadlift
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
Strict Handstand Push-Ups (50% of max reps)

“Lone Star State”

Freedom (RX’d):
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)

Independence:
16 min AMRAP
200m Run
10 Box Jump Overs (20/16)
4 Power Cleans (155/105)

Liberty:
16 min AMRAP
400m/350m Bike Erg
10 Box Step Ups(24/20)
8 Dumbbell Power Cleans (light)

Target Score
Target Rounds: 7 +
Minimum Before Scaling: 5

Friday – 7/1/22

“Howdy Partner”

Partner Throwdown Friday

Freedom (RX’d):
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)

Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row

Independence:
1000/850m row (split)
75 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (35s/25s)
75 double unders (each, at the same time)
1000/850m row (split)

Liberty:
800/700m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
800/700m row (split)

Target Score
Target time: 14-16 minutes
Time cap: 20 minutes

Saturday – 7/2/22

“Texas Hold Em”

Freedom (RX’d):
3 sets
21-15-9
Handstand Push Ups
50ft Sled Push (4×45/3×45) after each set of Handstand Push ups
-rest 1:1 between sets-

Independence:
3 sets
15-12-9
Handstand Push Ups
(50ft Sled Push (3×45/2×45) after each set of Handstand Push ups)
rest 1:1 between sets

Liberty:
3 sets
21-15-9
Dumbbell Push Press (light)
(50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press)
rest 1:1 between sets

Target Score
Target time each set: 3 – 3:30
Time cap each set: 4 minutes

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