MONDAY, NOVEMBER 16th
A. Back Squat
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 + reps @ 85%
B. For Time:
30-20-10
Toes-to-bar
Kettlebell lunge (yards)
W 24-kg (53#) kettlebells
M 32-kg (70#) kettlebells
Target time:8-10 minutes
Time cap: 15 minutes
Scaling option 1
For Time:
20-15-10
Toes-to-bar
30-20-10
Kettlebell lunge (yards)
W 16-kg kettlebells
M 24-kg kettlebells
Scaling option 2
For Time:
30-20-10
Knee to Elbows
Kettlebell Step Ups (20)
W 12-kg kettlebells
M 44-kg kettlebells
C. 3 Sets:
10 Single leg RDL (each leg)
10 Single leg hip bridge (each leg)
:30 Static hip bridge hold
*Rest as needed b/t sets
TUESDAY, NOVEMBER 17th
Squat Snatch
Every 1:00 (10 sets)
2 Squat Snatch @75% (singles)
Every 3:00 (5 sets)
10 Dumbbell Thrusters (2x50/2x35)
50 Double Unders
10 Dumbbell Thrusters (2x50/2x35)
* Scaling option 1
Every 3:00 (5 sets)
10 Dumbbell thrusters (2x35/2x20)
30 Double Unders
10 Dumbbell thrusters (2x35/2x20)
* Scaling option 2
Every 3:00 (5 sets)
7 Dumbbell thrusters (2x35/2x20)
50 Single Unders
7 Dumbbell thrusters (2x35/2x20)
* Scaling option 3
Every 3:00 (5 sets)
10 Dumbbell Front Squat (2x35/2x20)
30 Plate Hops
10 Dumbbell Push Press (2x35/2x20)
Weight selected should be able to be done unbroken for every set
Athletes have to move fast
C.3 sets
10 Dumbbell Bent over Row
10 Side Plank with Dumbbell Raise (each side)
WEDNESDAY, NOVEMBER 18th
A.For Time:
440-meter bike sprint (OR 15/12 Calorie Assault bike OR 600/500m Standing Bike Erg)
10-9-8-7-6-5-4-3-2-1
Burpee Pull Up
* Target time: 13-15 minutes
* Time cap: 20 minutes
* Scaling option 1
For Time:
350-meter bike sprint (OR 12/10 Calorie Assault bike OR 500/400m Standing Bike Erg)
10-9-8-7-6-5-4-3-2-1
Burpee Jumping Pull Up
* Scaling option 2
For Time:
12/10 Calorie Assault bike OR 200/175m Row
10-9-8-7-6-5-4-3-2-1
Up Down + Ring Row
B. 3 Sets:
10 Single arm dumbbell bench (in tempo)
10 Diamond push ups *See link in athlete notes
10 Single arm dumbbell upright row
THURSDAY, NOVEMBER 19th
A. Shoulder Press
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
B. Max Effort:
2k Row
C. 3 sets
12 Single Arm Dumbbell Curl (each side)
12 Single Arm Dumbbell Bench (each side)
12 Cossack Squats
FRIDAY, NOVEMBER 20th
A. Teams of 2 (You go - I go)
8 Rounds (8 Rounds each/1:1-Work:Rest)
5 Power Cleans (185/125)
5 Bench Press (185/125)
Target time: 16-18 minutes
* Time cap: 22 minutes
* Scaling option 1
Teams of 2 (You go - I go)
8 Rounds (8 sets each/1:1-Work:Rest)
5 Power Cleans (135/95)
5 Bench Press (135/95)
* Scaling option 2
Teams of 2 (You go - I go)
6 Rounds (6 sets each/1:1-Work:Rest)
5 Power Cleans (95/55)
10 Push ups
* Individual Option
8 Rounds
5 Power Cleans (185/125)
5 Bench Press (185/125)
- rest 1:1 between rounds -
B. 3 sets
15 Russian Twist (weighted)
20 Alt. V-Ups
30 sec side plank (each side)
SATURDAY, NOVEMBER 21st
HAPPY BIRTHDAY JENNIFER FESMIRE!
A. For time:
• 100-yard sprint
• 100-yard sled push
• 100-yard sprint
W 80-lb. sled
M 105-lb. sled
B. For time:
320-meter hill sprint with a corn sack (OR Sandbag OR odd object)
W 30 lb. M 50 lb.
C. For time:
• Athletes will run along a 3-6 mile course around the Ranch through varying terrain, often steep and loose.