Workouts Week of 07/03/2023-07/08/2023

Monday – 7/3/23
“America the Beautiful“
Freedom (RX’d)
3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
(KG conv: 61/43)

Tuesday – 7/4/23 – ONE CLASS ONLY AT 9:00a.m.
Coaches Choice
-or-
“Morrison“
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

Wednesday – 7/5/23 – Modified Classes – Noon, 4:00, 5:15 CF Classes; 6:30 – Barbell
“American Flag on the Moon“
Freedom (RX’d)
15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike

Thursday – 7/6/23
“Stars and Stripes Forever“
Freedom (RX’d)
2 sets:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch (95/65)
10 V-Ups
-Rest Until 10:00, then begin set 2-

Friday – 7/7/23
“God Bless America“
Freedom (RX’d)
5 Rounds
50 Double Unders
7 Thrusters (115/80)
Time Cap: 8 Minutes

Saturday – 7/8/23
Coaches Choice
-or-
“Party in the USA“
Freedom (RX’d)
Teams of 2 (30 minute cap)
5 Rounds
Partner 1: 400m Run
Partner 2:
Amrap
15 Pull-Ups (Or 10 Chest to Bars)
10 Devils Press (50s/35s)