Workouts Week of 10/23/2023 – 10/28/2023

Monday – 10/23/23
“Leonardo da Vinci“
Freedom (RX’d)
For Time
21-15-9
Burpees
42-30-18
Wall Balls (20/14)
Time Cap: 13 Minutes

Tuesday – 10/24/23
“Michelangelo
Freedom (RX’d)
10 min AMRAP
20 GHD Sit Ups (Or V-Ups)
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Or V-Ups)
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)

Wednesday – 10/25/23
“Vincent van Gogh“
Freedom (RX’d)
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run

Thursday – 10/26/23
“Rembrandt“
Freedom (RX’d)
Team of 3
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
150ft Sled Push (25/empty)(Or 75ft Bodyweight Lunge)

Friday – 10/27/23
“Pablo Picasso“
Freedom (RX’d)
3 Rounds
10 Deadlift (225/155)
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean (135/95)
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead (95/65)
30 Pull Ups
Time Cap: 22 Minutes or 5 Minutes each set

Saturday – 10/28/23
Coaches Choice
-or-
“Claude Monet“
Freedom (RX’d)
Teams of 3
25:00 AMRAP
Partner 1:
1000/850m Bike Erg (OR 500/400m Row OR 400m Run)
Partner 2:
2 rounds
10 Overhead Squats (95/65)
8 Bar Facing Burpees
Partner 3: Rest
(KG conv: 43/29 OHS)