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November 2022

Workouts Week of 11/28/2022-12/03/2022

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Monday – 11/28/22“Huli Huli Chicken“Freedom (RX’d)4 sets (New set every 5:00)20/16 Calorie Assault Bike (16/13 Calorie Echo)20 Wall Balls (20/14)50ft Overhead Plate Walking Lunge (45/25) Tuesday – 11/29/22“Hawaiian Shave Ice“ Freedom (RX’d)7:00 AMRAP3 Power Cleans (185/125)5 Box Jumps (30/24) Wednesday – 11/30/22“Acai Bowls“Freedom (RX’d)For Time:1-2-3-4-5-6-7-8-9-10Thrusters (115/80)2-4-6-8-10-12-14-16-18-2050ft Shuttle Run (25ft = 1 Rep) Thursday – 12/1/22“Open 12.1“7-Minute …

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Workouts Week of 11/21/2022-11/26/2022

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Monday – 11/21/22“A Charlie Brown Thanksgiving”Freedom (RX’d)2 sets:50 Air Squats25 Alt. Dumbbell Snatches (70/50)50 Air Squats-rest 3:00 between sets-(KG Conv: 32.5/22.5) Tuesday – 11/22/22“The Turkey Pardon”Freedom (RX’d)3 Sets (1 Set Every 8:00)21-15-9*Calorie Row12-9-6Box Jumps (30/24) *Women’s calories: 16-12-6 Wednesday – 11/23/22“Macy’s Thanksgiving Day Parade”Freedom (RX’d)81-72-63-54-45-36-27Single Unders27-24-21-18-15-12-9Push Ups Thursday – 11/24/22“Thanksgiving Sampler Platter”For Time:5 Rounds of:5 Pull-Ups10 …

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Workouts Week of 11/14/2022-11/18/2022

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Monday – 11/14/22“Lightning McQueen”Freedom (RX’d)3 Sets2 Rounds50’ Front Rack Walking Lunge (2×50/35)50 Double Unders5 Wall Walks50 Double Unders-Rest 1:1 between sets-(KG conv: DB 22.5/15) *This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout) Tuesday – 11/15/22“Tow Mater”Freedom (RX’d)For Time:30-25-20-15-10*Cal RowGHD Sit Ups (Or Stick Sit …

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

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Monday – 11/7/22“The Rings of Power”Freedom (RX’d)30 Pull-ups75 Wall Balls (20/14) (10’/9’)15 Bar Muscle Ups Tuesday – 11/8/22“Galadriel”Freedom (RX’d)21-15-9*Calorie Assault BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9*Calorie Assault Bike15-9-3Hang 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 rounds60 Double Unders20 GHD’s (Or 15 Stick Sit-ups) Thursday – …

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