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Workouts Week of 07/10/2023-07/15/2023

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Monday – 7/10/23
“Mozzarella“
Freedom (RX’d)
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under

Tuesday – 7/11/23
“Gouda”
Freedom (RX’d)
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
Time Cap: 12 Minutes

Wednesday – 7/12/23
“Feta“
Freedom (RX’d)
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

Thursday – 7/13/23
“Blue Cheese“
Freedom (RX’d)
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
Time Cap: 16 Minutes

Friday – 7/14/23
“Cheddar“
Freedom (RX’d) – Choose your destiny!
Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
(KG conv: 43/29)
– OR –
Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)
Time Cap: 9 Minutes

Saturday – 7/15/23
Coaches Choice
-or-
“Parmesan“
Freedom (RX’d)
Teams of 2
100 Pull-Ups Or Ring Row (Inverted)
100 Hand Release Push-ups
5000m/4000m Row
Time Cap: 35 Minutes

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