Monday November 5
10:00 warm up
row/run/bike @easy pace
2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light banded good mornings]
+
Every :60 for 10:00
1st: 4 back squats, light/moderate
2nd: 6-8 bent over dumbbell rows, 20x1 tempo
+
AMRAP in 12:00
400m run
12 thrusters, up to 65/95
12 pull ups
+
2-3 sets not for time:
20 spider planks
10 light banded pull downs
20 plank march
Tuesday November 6
10:00 warm up
row/run/bike@easy pace
2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]
+
A. Power clean, 10x2 touch and go, begin a set every :60
+
Every :60 for 16:00
Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks
Minutes 5-8: 8-10 alternating dumbbell snatches
Minutes 9-12: 8 burpees over the dumbbell
Minutes 12-16: 12-15 weighted sit ups
+
2-3 sets not for time:
40m heavy farmers carry
:45 plank
Wednesday November 7
10:00 warm up
row/run/bike@easy pace
2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine stretch]
+
Every :90 for 12:00
1st: 8 alternating front rack lunges
2nd: :30 strict pull ups, use band if necessary
+
For time:
30-20-10
Back squats from the floor, 65/95
Hand-release push ups
+
3 rounds:
:30 hollow rocks
:30 rest
:30 elevator planks
:30 rest
Thursday November 8
10:00 warm up
row/run/bike@easy pace
2 rounds [10 banded around the worlds + 10m inchworm + 10m bear crawl + :30 mountain climbers]
+
Every :60 for 12:00
1st: :30 1-arm kettlebell swings
2nd: :30 toes to bar
3rd: :30 row/bike/ski at moderate effort
+
4 sets for total rounds, pick up where you left off
3:00 AMRAP
100 single unders
12 v-ups
8 devils press
:60 rest
+
3 sets not for time:
10 shoulder taps
:15/side plank
Friday November 9
10:00 warm up
row/run/bike@easy pace
2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees + 20m butt kicks]
+
Every 3:00 for 12:00
4 front squats, moderate
:30 hollow hold
+
3 rounds for time:
15 wall balls
400m row
15 box jump overs
+
2-3 sets not for time:
20m/side 1-arm DB overhead carry
15 toe touches
Monday November 5
10:00 warm up
row/run/bike @easy pace
2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light
banded good mornings]
+
Amrap in 10
15 goblet squats
15 calorie bike/row/ski
15 bent over row W/ kb or db
+
Amrap in 12
400 m Run
12 Db Thrusters
12 pull ups or ring rows
+
2-3 rounds
:20 hollow hold
15 toe touches
10 v ups
Tuesday November 6
10:00 warm up
row/run/bike@easy pace
2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]
+
10 Min amrap
12 sumo kb high pull
24 kb swings
12 push ups
+
Every :60 for 16:00
Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks
Minutes 5-8: 8-10 alternating dumbbell snatches
Minutes 9-12: 8 burpees over the dumbbell
Minutes 12-16: 12-15 weighted sit ups
+
2 rounds
30 russian twist
:30 plank
Wednesday November 7
10:00 warm up
row/run/bike@easy pace
2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine
stretch]
+
Emom for 12
1: 12 goblet lunges
2: :30 burpees
+
For Time:
30-20-10
Box jumps (use a plate and jump rather than step ups!)
Push ups
+
3 rounds
:30 hollow hold
:30 rest
:30 elevator plank
:30 rest
Thursday November 8
10:00 warm up
row/run/bike@easy pace
2 rounds [10 banded around the worlds + 10m inchworm + 10m bear
crawl + :30 mountain climbers]
+
Every :60 for 12:00
1st: :30 1-arm kettlebell swings
2nd: :30 knees to elbow
3rd: :30 row/bike/ski at moderate effort
+
4 sets for total rounds, pick up where you left off
3:00 AMRAP
100 single unders
12 v-ups
8 devils press
:60 rest
+
3-4 rounds
:20 /side plank
10 v ups
Friday November 9
10:00 warm up
row/run/bike@easy pace
2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees +
20m butt kicks]
+
12 minute amrap
5 sit ups
10 push up
15 squats
+
3 rounds for time:
15 thrusters
400 m row
15 box jump overs
+
3 rounds
:30 one leg balance
:30 sit ups
:30 toe touches