MONDAY, NOVEMBER 18th
A.
For 4 Rounds, complete as many reps as possible in 4 minutes of:
500/450m Row
9 Burpee Box Jump Over (24/20")
Max Reps DB Thruster (50/35lbs)
Rest 2 minutes between sets
Reps Goal: 15+ ea round
Scale to: by Load
B.
3-5 Quality Sets:
10 Cal Ski Erg or 10 Cal Bike Erg
30 sec Hollow Body Hold
15 DB Weighted Sit-ups
Spend 2min in Couch Stretch or Lying Quad Stretch btw sets
TUESDAY, NOVEMBER 19th
A.
In 15 minutes, build to a heavy set of 3 reps...
Push Press 3-3-3-3-3
B.
Every 90 seconds for 15 minutes (6 Rounds):
10 Overhead Squats (75/55lbs)
10 Bent-over Rows (75/55lbs)
Max Push-ups Min 1-3-5
Max Jumping Lunges Min 2-4-6
Reps Goal: @ least 30sec to work
Scale to: by Load, 7 reps
*Use box for push-ups/ use reverese lunges instead of jumping
C.
Scorpion/Supernova Ball Pec Smash
WEDNESDAY, NOVEMBER 20th
A.
For Time with Partner:
Cal Assault Bike
30-25-20-15-20-25-30
*each partner completes each set of cals, one works/ one rests
B.
For Quality:
100-80-60-40-20
Double Under
5-4-3-2-1
Rope Climb 15'
* x3 SU (300/240/180/120/60)
* x2 Rope Climb Progressions
C.
Puppy Dog Stretch/ Supernova Ball Lat Smash
THURSDAY, NOVEMBER 21st
A.
4 min AMRAP:
5 Toes to Bar
5 Deadlifts (225/155lbs)
5 Ball Slam (50/30lbs)
2 min Rest
4 min AMRAP:
10 Toes to Bar
10 Deadlifts (185/135lbs)
5 Ball Slam (50/30lbs)
2 min Rest
4 min AMRAP:
15 Toes to Bar
15 Deadlifts (135/95lbs)
5 Ball Slam (50/30lbs)
B.
3-5 Quality Sets:
10 DB Box Step Overs - Farmers Carry (24""/20")
15 Barbell Weighted Glute Bridges - shoulders on bench
20 GHD Sit-ups
Supernova Ball Low Back/ Pretzel Stretch in btw sets
FRIDAY, NOVEMBER 22nd
A.
In 10 minutes, build to a heavy set of 5 reps:
Squat Clean 5-5-5-5-5
*touch n go if desired, not necc, but a quick reset is
B.
In teams of 4, for 20 minutes complete as many rounds and reps as possible of...
10 Cal Air Runner
100' Bear Crawl (Down and Back)
10 Cal Ski Erg
100' Sandbag Lunges (50/35lbs)
Side Plank Right Side *if needed
Side Plank Left Side *if needed
If more than 4 per team, use plank spots
SATURDAY, NOVEMBER 23rd
A.
5 Rounds for Time:
5 Wall Walks
10 Russian Kettlebell Swings (70/53lbs)
20 Air Squats
Scale to: 1/2 Wall Walks, Walking Planks x 12, by Load
B.
3 Rounds for Quality:
10 D-Ball Cleans
15 No Touch Box Jump
Mixed Carry Lap