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April 2023

Workouts Week of 04/25/2023-04/29/2023

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Monday – 4/24/23“Red Snapper“ Freedom (RX’d)For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy** 1 Round of Cindy is: **5 Pullups10 Pushups15 Air SquatsTime Cap: 22 Minutes Tuesday – 4/25/23“Wahoo”Freedom (RX’d)7 min AMRAP50/40 Calorie Assault BikeMax Reps Line Facing Burpees-rest 5:00-7 min AMRAP50 …

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Workouts Week of 04/17/2023-04/22/2023

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Monday – 4/17/23“Half Murph” Freedom (RX’d)800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m RunTime Cap: 32 Minutes Tuesday – 4/18/23“Original Cheesecake”Freedom (RX’d)Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets – Wednesday – 4/19/23“Oreo Dream Extreme Cheesecake” Freedom (RX’d)For Time:100 Burpee Box Jump Overs (24/20)Time Cap: 15 Minutes Thursday – 4/20/23“Carmel Pecan Turtle Cheesecake“Freedom (RX’d)12:00 Amrap15/12 Calorie Assault …

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Workouts Week of 04/10/2023-04/15/2023

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Monday – 4/10/23“Incredible Hulk“Freedom (RX’d)For Time:12 Burpee Box Get Over (30/24)24 Pull-ups12 Burpee Box Get Over (30/24)18 Chest to Bars12 Burpee Box Get Over (30/24)12 Bar Muscle-Ups (Or 24 Chest to Bar)Time Cap: 15 Minutes Tuesday – 4/11/23“Dr. Bruce Banner“Freedom (RX’d)100-75-50Double Unders150-100-50ftSingle Arm Overhead Dumbbell Lunge (50/35)25 GHD’s (Or Stick Sit Ups) after each set …

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