Monday – 7/11/22
“Don’t Stop Believin’”
Freedom (RX’d)
7 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)
Tuesday – 7/12/22
“Any Way You Want It”
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set
Wednesday – 7/13/22
“Partner Tommy V”
Freedom (RX’d)
21 Thrusters (each) (115/80)
12 Rope Climbs (split)
15 Thrusters (each) (115/80)
9 Rope Climbs (split)
9 Thrusters (each) (115/80)
6 Rope Climbs (split)
Thursday – 7/14/22
“Only the Young”
Freedom (RX’d)
Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Ski Erg (Or 15/12 Calorie Row)
*Switch at completion
Individual Option:
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)
200m Run
15/12 Calorie Ski Erg
Friday – 7/15/22
“Lovin’ , Touchin’, Squeezin’”
Freedom (RX’d)
For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
