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Workouts Week of 08/14/2023-08/19/2023

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Monday – 8/14/23
“Ferris Bueller’s Day Off“
Freedom (RX’d)
21-15-9
Thrusters (95/65)
Burpee Over Bar
Chest to Bar
Time Cap: 10 Minutes

Tuesday – 8/15/23
“Bueller..? Bueller..? Bueller..?”
Freedom (RX’d)
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2×50/35)

Wednesday – 8/16/23
“Cameron Frye“
Freedom (RX’d)
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time

Thursday – 8/17/23
“Jerry“
For Time:
1-Mile Run
2k Row
1-Mile Run

Friday – 8/18/23
“Sloan Peterson“
Freedom (RX’d)
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)(40/30 KG)
40 Toes to Bar
10 Hang Power Cleans (115/80)(50/35 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)(60/40 KG)
20 Toes to Bar
10 Hang Power Cleans (155/105)(70/45 KG)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)
Time Cap: 18 Minutes

Saturday – 8/19/23
Coaches Choice
–or–
“The 1961 Ferrari 250GT California”
Freedom (RX’d)
Partner Workout:
500/400 Calorie Bike Erg (or 375/300 Assault or 300/240 Echo)
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
Time Cap: 40 Minutes

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