Workouts Week of 09/18/2023-09/23/2023

Monday – 9/18/23
“Buffalo Wild Wings“
Freedom (RX’d)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
Time Cap: 10 Minutes

Tuesday -9/19/23
“Parmesan Garlic“
Freedom (RX’d)
20:00 AMRAP
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups

Wednesday – 9/20/23
“Honey BBQ“
Freedom (RX’d)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (135/95) in the remaining

Thursday – 9/21/23
“Asian Zing“
Freedom (RX’d)
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
Time Cap: 15 Minutes

Friday – 9/22/23
“Mango Habanero“
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –
(KG conv: 22.5/15 DBs)
Time Cap: 16 Minutes

Saturday – 9/23/23
Coaches Choice
-or-
“Nashville Hot“
Freedom (RX’d)
2:00 Amrap
2 Rope Climbs (Or 8 Strict pull Ups)
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
-rest 1:00 between sets-
4th round and on extend to 3 minutes.
Go until 75 reps of Back Squats are complete.
Time Cap: 18 Minutes