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Workouts Week of 07/24/2023-07/29/2023

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Monday – 7/24/23
“Mayhem Classic Chipper“
Freedom (RX’d)
25 Burpee Box Get Over (30/24)
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
25 GHD Sit-Up (Or Stick Sit Ups)
15 Bar Muscle-Up (Or 30 Chest to Bar)
25 GHD Sit-Up (Or Stick Sit Ups)
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
25 Burpee Box Get Over (30/24)
Time Cap: 25 Minutes

Tuesday – 7/25/23
“McLaren“
Freedom (RX’d)
12:00 min AMRAP
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)

Wednesday – 7/26/23
“Lamborghini“
Freedom (RX’d)
Every minute (15:00)
Min 1: 200/175m Row
Min 2: 12 Deficit Push Ups (4”/2”)
Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)

Thursday – 7/27/23
“Maserati“
Freedom (RX’d)
For Time:
27 Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters (165/110)
Time Cap: 12 Minutes

Friday – 7/28/23
“Bugatti“
Freedom (RX’d)
4 sets
2 Rounds
12 Kettlebell Swings (53/35)
12 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-

Saturday – 7/29/23
Coaches Choice
-or-
“Ferrari“
Freedom (RX’d)
Teams of 2
2000/1750m Row (Or 4000/3600m Bike Erg)
100 Handstand Push-Ups
25ft. Back-rack walking lunge (155/105) (each)
25ft. Front-rack walking lunge (155/105) (each)
25ft. Overhead walking lunge (155/105) (each)
Time Cap: 25 Minutes

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