Monday – 8/15/22
Snatch
EMOM x 10
“Top Gun”
Freedom (RX’d)
10 rounds
10 Dumbbell Bench (50×2/35×2)
10 Toes to Bar *
Time Cap: 14 Minutes
Tuesday – 8/16/22
“Maverick and Goose”
Freedom (RX’d)
Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)
Wednesday – 8/17/22
Clean and Jerk
EMOM x 10
“Rooster”
Freedom (RX’d)
For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (30/20)
20 Chest to Bars
30 Wall Balls (30/20)
50 Kettlebell Swings (53/35)
Time Cap: 15 minutes
Thursday – 8/18/22
“Jerry”
For Time:
1 Mile Run
2K Row
1 Mile Run
Friday – 8/19/22
“You can be my Wingman any time”
Freedom (RX’d)
5 sets: 3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
1 minute rest between sets
Saturday – 8/20/22
“Iceman”
Freedom (RX’d)
Teams of 2
For time:
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: 22 Minutes
