Monday – 8/21/23
“Pac-Man“
Freedom (RX’d)
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)
(score is total distance lunged)
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (35/25)
In the remaining time, complete max Double Unders
Tuesday – 8/22/23
“The Chief“
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Wednesday – 8/23/23
“Mario Bros“
Freedom (RX’d)
300ft Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)*
* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.
Time Cap: 15 Minutes
Thursday – 8/24/23
“Frogger“
Freedom (RX’d)
15:00 Amrap
10x25ft Shuttle Run or 200m Run
10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)
10 Wall Ball Sit Ups (20/14)
Friday – 8/25/23
“Holleyman“
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
Saturday – 8/26/23
Coaches Choice
-or-
“Asteroids“
Freedom (RX’d)
Teams of 2
100-80-60-40-20
Calorie Row
100-80-60-40-20m
Sled Push (4×45/3×45)(Or Synchro Air Squats)
*Female Calories (80-64-48-32-16)
(KG conv: total weight on sled 80/60)
Time Cap: 32 Minutes
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