Workouts Week of 09/04/2023 – 09/09/2023

Tuesday – 9/5/23
“Ski-Bag”
Freedom (RX’d)
30/24 Calorie Ski or Row
30 Sandbag Squats (100/70)
20/16 Calorie Ski or Row
20 Sandbag Squats (100/70)
** Sub (155/105) Back Squats as needed **
Time Cap: 10 Minutes

Wednesday – 9/6/23
“Alpaca Redux”
Freedom (RX’d)
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs (or 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Time Cap: 16 Minutes

Thursday – 9/7/23
“Bike/5k”
Freedom (RX’d)
Teams of 2
20:00 AMRAP
200/160 Calorie Assault Bike (or 160/130 Echo)
3200m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **

Friday – 9/8/23
“Pig Chipper”
Freedom (RX’d)
For time
5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))
Time Cap: 18 Minutes

Saturday – 9/9/23
Coaches Choices
-or-
“Swole-Sesh“
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Bench Press (135/95)
*Womens Calories: 40-32-24-16-8
(KG Conv: 61/43)
*One athlete works at a time, split reps as desired.
Time Cap: 25 Minutes