Workouts Week of 11/21/2022-11/26/2022

Monday – 11/21/22
“A Charlie Brown Thanksgiving”
Freedom (RX’d)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-
(KG Conv: 32.5/22.5)

Tuesday – 11/22/22
“The Turkey Pardon”
Freedom (RX’d)
3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Row
12-9-6
Box Jumps (30/24) 
*Women’s calories: 16-12-6

Wednesday – 11/23/22
“Macy’s Thanksgiving Day Parade”
Freedom (RX’d)
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups

Thursday – 11/24/22
“Thanksgiving Sampler Platter”
For Time:
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees

Friday – 11/25/22
“Post-Feast Nap”
Freedom (RX’d)
For Time
​​1000 meter Run (Or 1200/1000m Row)
40 Handstand Push ups
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
400 meter Run (Or 500/400m Row)
20 Handstand Push ups

Saturday – 11/26/22
“Food Coma”
Freedom (RX’d)
Teams of 2
150/120 Calorie Assault Bike (Or 120/100 Calorie Echo)
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
(KG Conv: FS 61/43)