Workouts Week of 10/30/2023-11/04/2023

Monday – 10/30/23
“I am the pumpkin king”
Freedom (RX’d)
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)
(KG conv: 22.5s/15s)

Tuesday – 10/31/23
Trick or Treat
Freedom (RX’d)
6 Rounds
10 Toes to Bar
5/5 Hang Kettlebell Snatch (53/35)
40 Double Unders
(KG conv: 24/16 KB)
Time Cap: 12 Minutes

Wednesday – 11/1/23
“Let’s turn on the juice and see what shakes loose.”
Freedom (RX’d)
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target

Thursday – 11/2/23
“There’s only 365 days left until next Halloween”
Freedom (RX’d)
3-person team
16:00 AMRAP
Partner 1: 10 Deadlifts (185/125)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
(female calories: 7-9-11-13-15-17…)
(KG conv: 84/57)
*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.

Friday – 11/3/23
“I ain’t afraid of no ghost”
Freedom (RX’d)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-

Saturday – 11/4/23
Coaches Choice
-or-
“It’s just a bunch of hocus pocus”
Freedom (RX’d) (Dec 10 2022)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
(KG conv: 45/32.5 SB, 30/22.5 DBs)

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