Workouts Week of 10/10/2022-10/15/2022

Monday – 10/10/22
“Airheads Extreme”
Freedom (RX’d)
3 sets:
Minute 1: 12 Chest to Bar (Or 16 Pull-ups)
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (50/35)
Minute 4: 12 Box Jumps (24/20)
Minute 5: Rest

Tuesday – 10/11/22
“Warheads”
Freedom (RX’d)
40-30-20-10
Push Ups
Calorie Row
* Female Calorie Row 32-24-16-8

Wednesday – 10/12/22
“Sour Gummy Worms”
Freedom (RX’d)
AMRAP 18 Minutes
75 Double Unders
10 Sandbag Cleans (100/70) (Or Power Clean 135/95)
25/20 Calorie Assault Bike (Or 20/15 Calorie Echo Bike)
75 Double Unders
10 Sandbag Cleans (100/70) (Or Power Clean (135/95)
(KG conv: SB 45/32.5, PC 61/43)

Thursday – 10/13/22
“Mike and Ike Sours”
Freedom (RX’d)
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)

Individual Option:
5 rounds
20 Alternating V-Ups 
15 Burpee Box Jump Overs (24/20)

Friday – 10/14/22
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Saturday – 10/15/22
“Sour Punch Straws”
Freedom (RX’d)
5 Rounds
20 Toes to Bar (Or 20 GHD’s)
15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)