Workouts Week of 10/16/2023-10/21/2023

Monday – 10/16/23
“Phase10”
Freedom (RX’d)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (Or V-Ups)
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-

Tuesday – 10/17/23
“Spades”
Freedom (RX’d)
10 Rounds
200m Run
3 Bar Muscle Ups
Time Cap: 15 Minutes

Wednesday – 10/18/23
“Rummy”
Freedom (RX’d)
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row
Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike

Thursday – 10/19/23
“Yu-Gi-Oh”
Freedom (RX’d)
2 rounds
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR Step Ups holding KB)
(KG conv: 24/16 KB)
** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.
Time Cap: 15 Minutes

Friday – 10/20/23
“Uno”
Freedom (RX’d)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
(KG conv: 70/48)
** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Saturday – 10/21/23
Coaches Choice
-or-
“War”
Freedom (RX’d)
Teams of 2
4 Rounds
400m Run (Together) (or 1000m/850m Row – shared)
100ft Single Dumbbell Synchro Lunge (50/35)
(KG conv: 22.5/15)