Monday November 21
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 5 strict pull ups or ring rows]
+
Every :90 for 4 sets:
1st: 1-2 front squats, 22x1 tempo (doubles for sets 1&2, singles for sets 3&4)
2nd: 8-10 bent over dumbbell rows w/both hands
+
AMRAP in 8:00
6 heavy thrusters, don’t exceed 95/135
48 double unders (scaled- 24) or 96
8 chest to bar pull ups, pull ups, or ring rows
+
Not for time:
Accumulate :60 hollow hold
Tuesday November 22
10:00 warm up
row/run/bike@easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 10 broad jumps]
+
A. Power clean and split jerk clusters, 3x1.1.1, :10 between singles, 2:00 between sets
B. Muscle ups, rope climbs, or wall walks, 3x max in :45, :90 rest
+
3 rounds for time:
10 shoulder to overhead, 65/95
10 burpees to a 6” target
500m row
+
2 rounds not for time:
10-15 weighted hip extensions or light reverse hypers
10-15 light band pull aparts
Wednesday November 23
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [7 sotts press + 10 hand-release push ups]
+
A. Overhead squats, 3-3-2-2, 2:00 rest
B. Tempo push ups, 3x10 @2020 tempo, :90 rest
+
AMRAP in 7:00
12 alternating dumbbell lunges
12 toes to bar
12 box jumps
+
2 rounds not for time:
5 dragon flags
:20-:30 handstand or tripod hold
Thursday November 24
Thanksgiving workout
Friday November 25
Open gym 9:00-11:00
Saturday November 26
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell push press + :20-:30 passive hang]
+
A. 1-arm dumbbell shoulder press, 3x8-10/side, 2:00 rest
B. Kettlebell front-rack squats, 3x10, 2:00 rest
+
For time:
500m row
20 back squats, 65/95
400m row
15 back squats, 65/95
300m row
10 back squats, 65/95
200m row
5 back squats, 65/95
100m row