Monday November 28

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 10 hand-release push ups]

+

A. Front squat, build to a tough single in 10:00

B. Bent over dumbbell rows w/both hands, 3x6-8, :90 rest

+

3 rounds for time:

200m run

15 goblet squats

15 box jumps

40 double unders (scaled-20) or 20 singles

+

Not for time:

Accumulate 2:00 front leaning rest on ground

Tuesday November 29

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [:20-:30 passive hang + 10-15 light kettlebell swings]

+

A. 8:00 rope climb or gymnastics practice

B. Power clean and split jerk, add weight only if split jerk is crisp with NO PRESS OUT, 7x1,

begin a set every :60

+

For 7:00

30 row calories

30 power cleans, 65/95

Max bar-facing burpees in remaining time

+

2 rounds not for time:

10-15 hip extensions or light reverse hypers

:30/side plank

Wednesday November 30

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5/side 1-arm kettlebell overhead squats + :20-:30 handstand/tripod hold]

+

Every :90 for 4 sets:

1st: 2-3 overhead squats

2nd: 8-10 push ups, 2020 tempo

+

AMRAP in 10:00

10 toes to bar

15 dumbbell squats

200m run or 250m row

+

3 sets not for time:

8/side dumbbell external rotation, 30x0, rest as needed

Thursday December 1

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell press + :10/side passive hang]

+

A. Dumbbell see-saw bench press (non-working arm stays at lock out), 3x10-12, 2:00 rest

B. Muscle ups, strict pull ups, or wall walks, 3x max in :45, :90 rest

+

For time:

500m row

Then:

15-12-9

Deadlifts, 95/135

Pull ups

Sit ups

Then:

500m row

+

Not for time:

Focused mobility of choice

Friday December 2

A. Max out Friday

+

AMRAP in 9:00 with a partner, one person working at a time:

20 burpee box jumps

40 kettlebell swings

800m row or run

Saturday December 3

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [:60 kipping practice or muscle up practice + 20m bear crawl]

+

A. Front rack alternating lunges, 3x12-16, 2:00 rest

B. Push press, 5-5-5, 2:00 rest

+

3 rounds for time:

400m run or 500m row

10 dumbbell step overs

15 sit ups

+

Bis, tris, and abs of choice