Workouts Week of 10/02/2023-10/07/2023

Monday – 10/2/23
Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Tuesday – 10/3/23
“On October 3rd, he asked me what day it was”
Freedom (RX’d)
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row

Wednesday – 10/4/23
“On Wednesdays, we wear pink”
Freedom (RX’d)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)
Time Cap: 20 Minutes

Thursday – 10/5/23
“That’s why her hair is so big. It’s full of secrets.”
Freedom (RX’d)
For Time:
200m Run
10 Squat Snatch (95/65)
300m Run
6 Squat Snatch (135/95)
400m Run
2 Squat Snatch (155/105)
-Rest 3:00-
2 Squat Snatch (155/105)
400m Run
6 Squat Snatch (135/95)
300m Run
10 Squat Snatch (95/65)
200m Run

Friday – 10/6/23
Regina George and Gretchen Weiners
Freedom (RX’d)
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 15 GHD Sit Ups (or stick sit-ups)
*Both working at the same time and switch when station is completed*

Saturday – 10/7/23
Coaches Choice
Mayhem Affiliate “Finding the Light” Option 1
Teams of 2
3 Rounds:
40 Dumbbell Thrusters (50s/35s)
40 Double-Unders
40 Burpee Box Step-Ups (24/20)
40 Pull-Ups
** One partner works at a time, share the reps equally. The “working” partner has their eyes shut and the “resting” partner has their eyes open and works as a guide to help their partner.
Time Cap: 30 Minutes
As a finisher workout at the end of class , done in two heats:
One round for time
20 Dumbbell Thrusters (50s/35s)
20 Double-Unders
20 Burpees
20 Pull-Ups
** Each athlete has a guide from the resting heat. The athlete has their eyes shut and the guide helps them through the workout.
Time Cap: 8 Minutes

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