Workouts Week of 09/25/2023 – 09/30/2023

Monday – 9/25/23
“Potato Chips“
Freedom (RX’d)
2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups
Time Cap: 16 Minutes

Tuesday – 9/26/23
“Baked Potato“
Freedom (RX’d)
10 Rounds
16 Single Dumbbell Alternating Step Back Lunges (50/35)
2 Wall Walks
Time cap: 16 Minutes

Wednesday – 9/27/23
“Potatoes Au Gratin“
Freedom (RX’d)
3 sets:
5:00 AMRAP
8 Overhead Squats (95/65)
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-

Thursday – 9/28/23
“French Fried Potatoes“
Freedom (RX’d)
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches (50/35)
20/16 Calorie Air Bike
20 V-Ups

Friday – 9/29/23
“Tater Tots“
Freedom (RX’d)
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
Time Cap: 22 Minutes

Saturday – 9/30/23
Coaches Choice
-or-
“Potato Salad“
Freedom (RX’d)
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
Time Cap: 22 Minutes