Workouts Week of 09/11/2023 – 09/16/2023

Monday – 9/11/23
“Nate”
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

Tuesday – 9/12/23
“Affiliate Version of “Intervals”
Freedom (RX’d)
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-
Time Cap: 8 Minutes each set

Wednesday – 9/13/23
“Affiliate Version of “Parallel-bar Pull”
Freedom (RX’d)
8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)
Time Cap: 16 Minutes

Thursday – 9/14/23
“Affiliate Version of “Echo Thruster Final”
Freedom (RX’d)
21/16 Calorie Assault Bike (or 16/14 Echo)
21 Thrusters (75/55)
18/14 Calorie Assault Bike (or 14/12 Echo)
18 Thrusters (95/65)
15/12 Calorie Assault Bike (or 12/10 Echo)
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)
Time Cap: 14 Minutes

Friday – 9/15/23
Congenital Heart Disease Coalition Fundraising WOD
-or-
“Fettuccine“
Freedom (RX’d)
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups

Saturday – 9/16/23
Closed For In-House Oly Meet!