Workouts Week of 09/26/2022 – 10/01/2022

Monday – 9/26/22
“Key Lime Pie”
Freedom (RX’d)
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
(KG conv: KB 24/16)

Tuesday – 9/27/22
“Cherry Pie”
Freedom (RX’d)
3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
*Females Calories: 16-12-8

Wednesday – 9/28/22
“Lemon Meringue Pie”
Freedom (RX’d)
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
At 6:00:
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
At 12:00:
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00

Thursday – 9/29/22
“Peanut Butter Pie”
Freedom (RX’d)
Partner
5000m Run Relay
*partners switch every 200m.
Target time: 18-22 minutes
Time cap: 30 minutes

Friday – 9/30/22
“Pumpkin Pie”
Freedom (RX’d)
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

Saturday – 10/2/22
GYM CLOSED – Join us for a USA Powerlifting meet!

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