Workouts Week of 08/29/2022-09/03/2022

Monday – 8/29/22
“Karen”
For Time:
150 Wall-Ball Shots, 20# / 14#
Time Cap: 12 Minutes

Tuesday – 8/30/22

“Shuttle to Overhead”

Freedom (RX’d):
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)

Wednesday – 8/31/22
“Cold As You”
Freedom (RX’d)
10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar

Thursday – 9/1/22

“Cardio Dozen”

Freedom (RX’d)
Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s (Or V-Ups)

-1 min rest-

12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs

Individual option:
8 min AMRAP
1000/800m Ski
Max GHD’s (Or V-Ups)

-1 min rest-

8 min AMRAP
2000/1600m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 1000/800m in both AMRAPs

Friday – 9/2/22
“Jackie Pro”
Freedom (RX’d)
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
* Row must be done under 3:30 for males and 4:00 for the women

Saturday – 9/3/22

“The Capital”

Freedom (RX’d)
20 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2×70/50)
200m Sandbag Carry (150/100)

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