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

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