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Workouts Week of 10/03/2022-10/08/2022

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Monday – 10/3/22
“Might Get Loud”
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

Tuesday – 10/4/22
“What I See”
Freedom (RX’d)
27-21-15-9
Calorie Row
Devil’s Press (50s/35s)
Time Cap: 18 minutes

Wednesday – 10/5/22
“Water is Wild”
Freedom (RX’d)
4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (95/65)
Time Cap: 18 minutes

Thursday – 10/6/22
“You Really Are”
Freedom (RX’d)
Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (185/125)

Friday – 10/7/22
“LION”
Freedom (RX’d)
100/80 Calorie Assault Bike (Or 90/70 Calorie Echo Bike)
-Rest 3:00-
10 sets
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
-Rest 1:1 between sets
Time Cap: 10 Minutes

Saturday – 10/8/22
“This is the Kingdom”
Freedom (RX’d)
5 sets:
1:30 AMRAP
15/12 Calories on Ski Erg (Or Calorie Row)
Max Reps Snatch (135/95)
-rest 30 seconds between sets-
Score: Total number of snatches each round



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