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Workouts Week of 07/31/2023-08/05/2023

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Monday – 7/31/23
“Megatron“
Freedom (RX’d)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
Time Cap: 20 Minutes

Tuesday – 8/1/23
“Optimus Prime“
Freedom (RX’d)
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk

Wednesday – 8/2/23
“Ironhide“
Freedom (RX’d)
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)

Thursday – 8/3/23
“Blackout“
Freedom (RX’d)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Ups

Friday – 8/4/23
“Bumblebee“
Freedom (RX’d)
For Time
100 Power Snatch (75/55)
*Every minute, including 0:00, complete 15 Air Squats
Time Cap: 14 Minutes

Saturday – 8/5/23
Coaches Choice
–or–
“Starscream“
Freedom (RX’d)
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
Time Cap: 28 Minutes

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