Workouts Week of 11/07/2022-11/12/2022

Monday – 11/7/22
“The Rings of Power”
Freedom (RX’d)
30 Pull-ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups

Tuesday – 11/8/22
“Galadriel”
Freedom (RX’d)
21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
(KG conv: PC1 52/36, PC2 70/48)

*Women’s Calories: 16-12-8
*Echo Bike Calories: 16/14-12/10-8/6

Wednesday – 11/9/22
“Halbrand”
Freedom (RX’d)
5 rounds
60 Double Unders
20 GHD’s (Or 15 Stick Sit-ups)

Thursday – 11/10/22
“Celebrimbor”
Freedom (RX’d)
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row
(KG conv: S1 43/29, S2 61/43, S3 70/48, S4 83/56)
*Athletes can power or squat during snatch depending on barbell loading

Friday – 11/11/22
Workout Option 1
CHAD
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Workout Option 2
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Saturday – 11/12/22
“Isildur”
Freedom (RX’d)
15:00 Amrap
1000m Bike Erg (30/24 Calorie Assault Bike)
2 Rope Climbs (15ft)