S&C
FLEX
Monday November 26
10:00 warm up
row/bike/ski @easy pace
2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating weighted side lunges + :30 plank + :30 mountain climbers]
+
Every :60 for 10:00
1st: 4 ¼ front squats, moderate
2nd: 6-8 dumbbell Z-press, 20x1 tempo
+
For time (15:00 cap)
10 squat cleans, 65/95
20 lateral burpees over the bar
30 sit ups
40 row calories
30 sit ups
20 lateral burpees over the bar
10 squat cleans
+
2-3 sets not for time:
:30 weighted sorenson hold
20m/side uneven carry (1-arm DB overhead, 1-arm farmers, KB must be heavier)
Tuesday November 27
10:00 warm up
row/bike/ski@easy pace
2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]
+
A. 10:00 to build to heavy clean and jerk, or use time to work on light technique work
+
AMRAP in 7:00
21 kettlebell swings
15 box jumps
12 pull ups
+
3:00 rest
+
AMRAP in 7:00
21 kettlebell deadlifts
15 row/bike/ski calories
12 toes to bar
+
Not for time:
Accumulate 60 hollow rocks
Wednesday November 28
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side 1-arm ring rows]
+
Every :60 for 12:00
1st: 5-6 R leg DB rear foot elevated split squats (go heavier than last week)
2nd: 5-6 L leg DB rear foot elevated split squats
3rd: :30 elevator plank
+
Every 2:00 for 7 sets:
8 dumbbell front squats, tough
8 burpees
Cut down reps as needed to ensure some rest before next set if necessary
+
2-3 sets not for time:
10 V-ups w/wall ball
15 unweighted hip extensions
Thursday November 29
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded around the worlds + 10 banded good mornings]
+
Every :60 for 12:00
1st: :30 jump rope (double unders if proficient)
2nd: 6/side 1-arm dumbbell hang clean and jerks
3rd: :30 weighted sit ups w/dumbbell
+
AMRAP in 9:00
6 strict pull ups, use band if necessary
12 dumbbell push press
6 strict pull ups
12 bike calories
+
3 sets not for time:
10/side plank rotations
10 T-spine stretch
Friday November 30
10:00 warm up
Row/bike/ski @easy pace
2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m broad jumps]
+
Every 2:00 for 5 sets:
5 back squats, moderate
:15/side star plank
+
3 rounds for time:
3 wall walks or 12 hand-release push ups
20 alternating goblet reverse lunges, tough
600m row
+
2-3 sets not for time:
40m heavy farmers carry
:30 flutter kicks
:30 superman
Monday November 26
10:00 warm up
row/bike/ski @easy pace
2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating
weighted side lunges + :30 plank + :30 mountain climbers]
+
every :60 for 10:00
1: :30 air squats below parallel
2: 6-8 Z press
+
For time (15:00 cap)
10 squat cleans, 65/95
20 lateral burpees over the bar
30 sit ups
40 row calories
30 sit ups
20 lateral burpees over the bar
10 squat cleans
+
2-3 sets not for time
20 m/side uneven carry
15 supermans with :03 hold at the top
Tuesday November 27
10:00 warm up
row/bike/ski@easy pace
2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear
crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]
+
10 min time cap
10 burpees
20 cal row
30 db snatches
40 cal bike
50 db hang cleans
+
AMRAP in 7:00
21 kettlebell swings
15 box jumps
12 pull ups
+
3:00 rest
+
AMRAP in 7:00
21 kettlebell deadlifts
15 row/bike/ski calories
12 toes to bar
+
2 rounds
20 trx knee to elbow
10 m leg drag with feet on blue sliders
Wednesday November 28
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side
1-arm ring rows]
+
Every :60 for 12:00
1: :30 split squats R leg in front
2: :30 split squats L leg in front
3: :30 elevator planks
4: rest
+
Every 2:00 for 7 sets:
8 dumbbell front squats, tough
8 burpees
Cut down reps as needed to ensure some rest before next set if
necessary
+
2-3 sets not for time:
10 V-ups w/wall ball
15 unweighted hip extensions
Thursday November 29
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded
around the worlds + 10 banded good mornings]
+
Every :60 for 12:00
1st: :30 jump rope (double unders if proficient)
2nd: 6/side 1-arm dumbbell hang clean and jerks
3rd: :30 weighted sit ups w/dumbbell
+
AMRAP in 9:00
6 strict pull ups, use band if necessary
12 dumbbell push press
6 strict pull ups
12 bike calories
+
3 sets not for time:
10/side plank rotations
10 T-spine stretch
Friday November 30
10:00 warm up
Row/bike/ski @easy pace
2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m
broad jumps]
+
10 minutes to find heaviest goblet squat with kb or db
+
3 rounds for time:
3 wall walks or 12 hand-release push ups
20 alternating goblet reverse lunges, tough
600m row
+
2-3 sets not for time:
40m heavy farmers carry
:30 flutter kicks
:30 superman