MONDAY, NOVEMBER 22nd
A. Front Squat
6 x 3 @ 80%, every 2 minutes
*in btw sets add in 1 pegboard climb AHAP OR 1 Rope Climb AHAP ( Use 3 Slow Strict Banded Pull-ups as Sub)
B. 35:00-50:00
AMRAP 14min:
2 Cal Echo Bike
2 Burpees over Barbell
2 Thrusters (95/65lbs)
4 Cal Echo Bike
4 Burpees over Barbell
4 Thrusters
6 Cal Echo Bike
6 Burpees over Barbell
6 Thrusters
…continue in this fashion by 2’s until time is up
Scaling Option 1:
75/55lbs
Scaling Option 2:
Calories on BikeERG
Burpees
45/25lbs
C. Mobility Session:
Pigeon 2min per side
AT HOME:
14min AMRAP:
Same rep scheme as above with
Mountain Climbers
Burpees
Air Squats
TUESDAY, NOVEMBER 23rd
A. 15:00-27:00
Shoulder Press
6 x 3 @ 80%, every 2 minutes
*in btw sets perform 30 banded pull Aparts- elbows in/palms up + 20sec hollow body
B. 35:00-50:00
3 Rounds for Reps:
1min Walking Lunge
1min Cal Air Runner/SkiERG
1min Muscle Up
1min GHD Sit-up
1min Rest
Scaling Option 1:
Bar Muscle Up OR Strict Pull-up
Weighted Sit-up (30/20lb DB)
C. 3 Rounds for Quality
10 DB Bent over Row ea arm
10 KB Windmills ea side
10 DB Weighted Glute Bridge with pause
AT HOME:
3RFReps:
1min Walking Lunge
1min Run (30s out and back)
1min Push up Plus
1min Sit up
1min Rest
WEDNESDAY, NOVEMBER 24th
12 Days of Thankfulness
1-250 m row
2- Muscle Ups
3- DB Thrusters (50/35)
4- Burpee Box Jumps (24/20)
5- Handstand Push Ups
6- Chest to Bar Pull Ups
7- Kettlebell Swings (53/35)
8- Single Arm KB Snatch (53/35)
9- Toes to Bar
10- DB Deadlifts (50/35)
11- Ring Dips
12- DB ManMakers (53/35)
- Man Maker is Row Right + Push-up + Row Left + Push-up + Power Clean
Scaling Option 1:
1- 250 m row
2- Burpee Pull-up
3- DB Thrusters (35/20)
4- Burpee Box Jumps (20/16)
5- Push Ups
6- Pull Ups
7- Kettlebell Swings (35/26)
8- Single Arm DB Snatch (35/20)
9- Knees to Chest
10- DB Deadlifts (35/20)
11- Bar Dips
12- DB Man Makers (35/20)
THURSDAY, NOVEMBER 25th
OPEN GYM ONLY 7am-12pm
"KELLY"
5 Rounds for Time:
Run 400m
30 Box Jumps (24/20")
30 Wall Ball (20/14)
Target Time: 20-25 minutes
*scale to meet the stimulus of 4-5 minute rounds
FRIDAY, NOVEMBER 26th
OPEN GYM ONLY 7am - 6pm
"JERRY"
1 Mile Run
2K Row
1Mile Run
Target Time: 20-25 minutes
*scale meters to meet stimulus of workout
SATURDAY, NOVEMBER 27th
OPEN GYM 7am-12pm
3 Sets
5 Power Cleans (155/105)
50 Double Unders
50’ Handstand Walk
50 Double Unders
5 Power Cleans (155/105)
-Rest 1:1 b/t sets-
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
Scaling option to finish near the target score:
3 Sets
5 Power Cleans (135/95)
35 Double Unders
25’ Handstand Walk (Bear Crawl)
35 Double Unders
5 Power Cleans (135/95)
-Rest 1:1 b/t sets-
EXTRA GYMNASTICS:
TOES TO BAR
EMOM 7min
3 Strict Toes to Bar + 5 Kipping Toes to Bar + 10 V-Ups
HSPU
EMOM 7min
3 Wall Walks + 5 Strict Pike Push-ups off Box + 10sec Hollow Hold
SUNDAY, NOVEMBER 28th
OPEN GYM 3-5pm