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September 2023

Workouts Week of 10/02/2023-10/07/2023

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Monday – 10/2/23“Nasty Girls“3 Rounds for time of:50 Air Squats7 Muscle-ups10 Hang Power Cleans, 135# / 95# Tuesday – 10/3/23“On October 3rd, he asked me what day it was”Freedom (RX’d)Every 5:00 (4 sets)20/16 Calorie Air Bike20/16 Calorie Row Wednesday – 10/4/23“On Wednesdays, we wear pink”Freedom (RX’d)50 Toes to Bar40 Burpee to Bar (6” reach)30 Strict …

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Workouts Week of 09/25/2023 – 09/30/2023

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Monday – 9/25/23“Potato Chips“Freedom (RX’d)2000/1750m Row*Every 2:00 (including 0:00) perform 15/12 Push UpsTime Cap: 16 Minutes Tuesday – 9/26/23“Baked Potato“Freedom (RX’d)10 Rounds16 Single Dumbbell Alternating Step Back Lunges (50/35)2 Wall WalksTime cap: 16 Minutes Wednesday – 9/27/23“Potatoes Au Gratin“Freedom (RX’d)3 sets:5:00 AMRAP8 Overhead Squats (95/65)8 Burpee Over Bar8 Pull Ups-rest 3:00 between sets- Thursday – …

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Workouts Week of 09/18/2023-09/23/2023

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Monday – 9/18/23“Buffalo Wild Wings“Freedom (RX’d)12-9-6Hang Squat Clean (155/105)Burpee Chest to BarTime Cap: 10 Minutes Tuesday -9/19/23“Parmesan Garlic“Freedom (RX’d)20:00 AMRAP15/12 Calorie Row15 Bench Press (115/75)15 V-Ups Wednesday – 9/20/23“Honey BBQ“Freedom (RX’d)4:00 AMRAP10 Power Snatch (135/95)Max distance run in the remaining time-Rest 4:00 between AMRAPs-4:00 AMRAP400m RunMax Rep Power Snatch (135/95) in the remaining Thursday – …

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Workouts Week of 09/11/2023 – 09/16/2023

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Monday – 9/11/23“Nate”AMRAP in 20 minutes2 Muscle-Ups4 Handstand Push-Ups8 Kettlebell Swings (2/1.5 pood) Tuesday – 9/12/23“Affiliate Version of “Intervals”Freedom (RX’d)2 sets:21 Box Jump Overs (24/20)15/12 Calorie Row9 Burpee Box Get Overs (30/24)21 Box Jump Overs (24/20)15/12 Calorie Row9 Burpee Box Get Overs (30/24)-rest until 10:00, perform second set reversed-Time Cap: 8 Minutes each set Wednesday …

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Workouts Week of 09/04/2023 – 09/09/2023

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Tuesday – 9/5/23“Ski-Bag”Freedom (RX’d)30/24 Calorie Ski or Row30 Sandbag Squats (100/70)20/16 Calorie Ski or Row20 Sandbag Squats (100/70)** Sub (155/105) Back Squats as needed **Time Cap: 10 Minutes Wednesday – 9/6/23“Alpaca Redux”Freedom (RX’d)126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)-into-3 Rounds2 Rope Climbs (or 8 Strict Pull-ups)12 Dumbbell Clean and Jerks (50s/35s)42ft Front Rack Double …

Workouts Week of 09/04/2023 – 09/09/2023 Read More »

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