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Workouts Week of 02/06/2023-02/11/2023

Monday – 2/6/23“Boy Meets World“Freedom (RX’d)For Time:75 Air Squats25 Push Ups50 Wall Balls (30/20)25 Push Ups75 Air SquatsTime Cap: 14 Minutes Tuesday – 2/7/23“Cory & Topanga“Freedom (RX’d)18:00 AmrapTeams of 2500/450m Row50 Double Unders*Rower is always occupied* Wednesday – 2/8/23“Mr. Feeny“Freedom (RX’d)16 min AMRAP14 Alternating Hang Dumbbell Clean and Jerk (50/35)12 Burpee Over Dumbbell10 Toes to …

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Workouts Week of 01/30/2023-02/04/2020

Monday – 1/30/23“Taylor Swift“Freedom (RX’d)2 Sets:12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between sets- Tuesday – 1/31/23“I Knew You Were Trouble“Freedom (RX’d)For Time:50/40 Calorie Assault Bike50 Pull-ups50/40 Calorie Assault BikeTime Cap: 12 Minutes Wednesday – 2/1/23“Shake it Off“Freedom (RX’d)75 Burpee Box Jump Overs (24”/20”)Every …

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Workouts Week of 01/23/2023 – 01/28/2023

Monday – 1/23/23“Toyota“Freedom (RX’d)For Time:500-400-300-200-100mRow50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80Time Cap: 15 Minutes Tuesday – 1/24/23“Honda“Freedom (RX’d)3 rounds20 Handstand Push Ups30 Toes to Bar50’ Front Rack Walking Lunge (95/65)(KG conv: 43/29Time Cap: 16 Minutes Wednesday – 1/25/23“General Motors“Freedom (RX’d)100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)*Every minute on the minute (Including 0:00) perform 5 Burpee to …

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Workouts Week of 01/16/2023-01/21/2023

Monday – 1/16/23“Ducky“Freedom (RX’d)21-15-9Power Cleans (115/80)Bar Facing Burpees(KG conv: 52/36)Time Cap: 8 minutes Tuesday – 1/17/23“Littlefoot“Freedom (RX’d)15-12-9Dumbbell Thruster (50s/35s)Dumbbell Box Step ups (50s/35s)(24/20)30yd Sled Push (4×45’s/ 3×45’s) (Or 20/16 Calorie Assault Bike Or 16/14 Calorie Echo Bike)(KG conv: DB 22.5s/15s, Sled 80/60)Time Cap: 11 Minutes Wednesday – 1/18/23“The Land Before Time“Freedom (RX’d)7:00 Max CalorieRow-1:00 rest-7:00 …

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Workouts Week of 01/09/2023-01/14/2023

Monday – 1/9/23‘Croissant“Freedom (RX’d)20 min AMRAP21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)15 Shoulder Press (75/55)9 Strict Pull-ups(KG Conv 34/25 Tuesday – 1/10/23“Cream Cheese Danish“Freedom (RX’d)For Time:10-9-8-7-6-5-4-3-2-1Sumo Deadlift High Pull (95/65)15 Wall Balls (20/14)Time Cap: 15 Minutes Wednesday – 1/11/23“Cannoli“Freedom (RX’d)50/40 Calorie Row40 GHD’s (Or Stick Sit Ups)30 Burpee Box Get Overs (30/24)40 GHD’s …

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Workouts 01/02/2023-01/07/2023

Monday – 1/2/23Elsa and AnnaFreedom (RX’d)10 rounds16/13 Calorie Row8 Burpee Over RowerTime cap: 18 minutes Tuesday – 1/3/23Fran21-15-9Thrusters, 95# / 65#Pull-ups Wednesday – 1/4/23Kristoff and SvenFreedom (RX’d)16:00 Amrap16 Alternating Dumbbell Snatch (50/35)16 GHD’s (Or Stick Sit ups)16 Box Jump Overs (20) Thursday – 1/5/23Noah’s Ark Freedom (RX’d)Teams of 2 (1:1)50-40-30-20-10 Calorie Assault Bike*40-32-24-16-8 Women’s CaloriesTimecap: 22 …

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Workouts Week of 12/26/2022-12/31/2022

Monday – 12/26/22“Times Square Ball Drop“Freedom (RX’d)5-10-15-20-15-10-5Pull-upsGHD’s (Or Stick Sit Ups)* 2 Wall Walks after each round Tuesday – 12/27/22“Black Eyed Peas & Collard Greens”Freedom (RX’d)10 Rounds7 Dumbbell Deadlifts (50s/35s)7 Dumbbell Front Squats (50s/35s)7 Dumbbell Shoulder to Overhead (50s/35s) Wednesday – 12/28/22“Midnight Kiss“Freedom (RX’d)3:00 Max Calorie Assault Bike-3:00 rest-3:00 Max 25ft Shuttle Run-3:00 rest-3:00 Max …

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Workouts Week of 12/19/2022-12/23/2022

Monday – 12/19/22“It’s Beginning to Look a Lot Like Christmas”Freedom (RX’d)Every 3:00 (8 sets)15/12 Calorie Assault Bike (Or 12/10 Echo Bike)10 Dumbbell Thrusters (50s/35s)(KG Conv 22.5s/15s)Target time: 60-75 secondsTime cap each set: 90 seconds Tuesday – 12/20/22“Rockin’ Around the Christmas Tree”Freedom (RX’d)“Bad Annie”100-80-60-40-20Double Unders50-40-30-20-10Sit-upsTarget time: under 8 minutesTime cap each set: 14 minutes Wednesday – …

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Workouts the Week of 12/12/2022-12/17/2022

Monday – 12/12/22“Polar Bear“Freedom (RX’d)3 rounds10 Front Squats (95/65)10 Toes to Bar10 Burpee Over Bar-rest until minute 7:00-30 Burpee Over Bar30 Toes to Bar30 Front Squats (95/65) Tuesday – 12/13/22“Arctic Fox“Freedom (RX’d)4 sets2:30 AMRAP20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)Max Strict Handstand Push Ups in the remaining time-rest 1 minute between …

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Workouts the Week of 12/05/2022-12/09/2022

Monday – 12/4/22Scott VanderSHOOT & Ben Freaking DavidsonFreedom (RX’d)6 Sets (1 Set every 2:30)12×25′ Shuttle Run15 GHD Sit Ups(KG Conv: shuttle run 12x8m)-Rest 5:00-6 Sets (1 Set every 2:30)60 Double Unders20 Push Up Tuesday – 12/5/22Hunsucker & MaloneFreedom (RX’d)4 rounds24 Deadlifts (95/65)18 Hang power cleans (95/65)12 Shoulder to Overhead (95/65) Wednesday – 12/6/22Jake LockHURTFreedom (RX’d)1000/850m …

Workouts the Week of 12/05/2022-12/09/2022 Read More »

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