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July 2023

Workouts Week of 07/31/2023-08/05/2023

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Monday – 7/31/23“Megatron“Freedom (RX’d)21-18-15-12-9-6Calorie Assault BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)*Womens Calories (16-14-12-10-8-6)Time Cap: 20 Minutes Tuesday – 8/1/23“Optimus Prime“Freedom (RX’d)AMRAP 20 Minutes400ft Shuttle Run (16x25ft)100ft Walking Lunge25ft Handstand Walk Wednesday – 8/2/23“Ironhide“Freedom (RX’d)Every 3:00 (8 sets)10 Burpee Over Bar4 Squat Cleans (185/125)10 Box Jump Overs (24/20) Thursday – 8/3/23“Blackout“Freedom …

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Workouts Week of 07/24/2023-07/29/2023

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Monday – 7/24/23“Mayhem Classic Chipper“Freedom (RX’d)25 Burpee Box Get Over (30/24)50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)25 GHD Sit-Up (Or Stick Sit Ups)15 Bar Muscle-Up (Or 30 Chest to Bar)25 GHD Sit-Up (Or Stick Sit Ups)50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)25 Burpee Box Get Over (30/24)Time Cap: 25 Minutes Tuesday …

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Workouts Week of 07/17/2023-07/22/2023

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Monday – 7/17/23“Jersey Mike’s“ Freedom (RX’d)200m Run18-15-12-9-6-3Shoulder to Overhead (115/75)(KG conv: 52/34)Time Cap: 15 Minutes Tuesday – 7/18/23“Jimmy John’s“Freedom (RX’d)3 rounds:12/10 Calorie Assault Bike9 Deadlifts (185/125)6 Bar Facing Burpees-rest 3:00-3 rounds:6 Bar Facing Burpees9 Deadlifts (185/125)12/10 Calorie Assault Bike Wednesday – 7/19/23“Firehouse Subs“Freedom (RX’d)4 Sets:3:00 AMRAP15 Ring Rows (Or Bent Over Dumbbell Rows)15 Dumbbell Bench (50s/35s)*Max …

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Workouts Week of 07/10/2023-07/15/2023

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Monday – 7/10/23“Mozzarella“Freedom (RX’d)Every 1:00 (7 rounds / 21 minutes)Minute 1: 6 Clean and Jerks (135/95)Minute 2: 15 Wall Balls (20/14)Minute 3: 50 Double Under Tuesday – 7/11/23“Gouda”Freedom (RX’d)3 Rounds30 Alternating Dumbbell Snatches (50/35)30 Toes to barTime Cap: 12 Minutes Wednesday – 7/12/23“Feta“Freedom (RX’d)AMRAP 20:00500m/450m Row15 Burpees over Rower400m Run15 Burpees over Rower Thursday – …

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