Workouts Week of 08/05/2024-08/10/2024

Workouts Week of 08/05/2024-08/10/2024

Monday - 8/5/24
"Fort Worth, Texas"
Freedom (RX'd)
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)
Time Cap: 16 Minutes

Tuesday - 8/6/24
"City of Cowboys and Culture"
Freedom (RX'd)
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
Time Cap: 14 Minutes

Wednesday - 8/7/24
"Dickies Arena"
Freedom (RX'd)
5 Rounds
200m Run
10 Burpee Pull Ups
Time Cap: 14 Minutes

Thursday - 8/8/24
"Cowtown Coliseum"

Freedom (RX'd)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time
Rest 2:30 between sets
Rollover meters count

Friday - 8/9/24
"Stockyards Rodeo"

Freedom (RX'd)
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Time Cap: 15 Minutes

Saturday - 8/10/24
"Sundance Square"

Freedom (RX'd)
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or V-Ups)
75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))
-rest 3:00 between sets-
(KG conv: 32.5/22.5 Farmer, 45/32.5 Sandbag, 22.5/15 FR Carry)