CF

Monday November 12

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 10 goblet squats + :30 jumping jacks + 10m duck walk + 10m walk on toes]

+

Every :60 for 10:00

1st- 3 back squats, moderate

2nd- 5-6 bent over dumbbell rows, tough, 20x1 tempo

+

For time:

50 row calories

40 alternating reverse goblet lunges

30 sit ups

20 toes to bar

+

3 sets not for time:

:30 sorensen hold

40m uneven carry (1-arm DB overhead, 1-arm farmers)


Tuesday November 13

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m penguin walk + 10-15 light banded good mornings + 10m broad jumps]

+

For 12:00

1st: 1 power clean + 1 hang power clean, build so last set is tough

2nd: :30 double under practice

3rd: :30 plank

+

6:00 for total reps:

2 rounds of 15 power cleans, 65/95 + 20 burpees

Max bike calories in the remaining time

3:00 rest

6:00 for total reps:

2 rounds of 15 DB shoulder to overhead + 20 box jumps

Max ski calories in the remaining time

+

2-3 sets not for time:

:15/side star plank

10-15 light banded pull downs





Wednesday November 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 weighted alternating side lunges + :30 plank + :30 jumping alternating lunges]

+

Every :90 for 4 sets:

1st: 6 alternating front rack lunges, moderate/tough

2nd: :30 strict toes to bar or strict knees to elbows

+

AMRAP in 10:00

60 double unders or 120 single unders

21 dumbbell squats

15 hand-release push ups

9 pull ups

+

2-3 sets not for time:

16-20 russian twists

:30 DB overhead hold


Thursday November 15

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 5 inchworms w/push up + :20 hang from bar + 20m bear crawl + 20m straight leg kick]

+

Every :60 for 15:00

1st: :30 row/bike/ski@moderate effort

2nd: :30 devils press

3rd: :30 dumbbell step overs

+

AMRAP in 8:00

3 wall walks

12 deadlifts, no higher than 125/185

300m row

+

3 sets not for time:

:30 flutter kick

10 t-spine stretch






Friday November 16

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 air squats + 8/side 1-arm dumbbell row + 10 hand-release push ups]

+

Every 2:00 for 5 sets:

3 front squats, moderate

:15 hanging knee tuck

+

4 sets for total reps:

:60 DB manmakers

:60 strict pull ups, use band if necessary

:60 row/bike/ski calories

:60 rest

+

Not for time:

Accumulate 50 hollow rocks


FLEX

Monday November 12

10:00 warm up

row/bike/ski@ easy pace

2 rounds of [10 goblet squats + :30 jumping jacks + 10 m ducks

walk + 10 m walk on toes]

+

Every :60 for 10:00

1: 12 Jumping squtas

2: 8/side single arm bent over db row

+

For time

50 Caloire row

40 Alternating Reverse goblet lunges

30 sit ups

20 toes to bar

+

3 sets not for time

:30 superman

:30 L hang or L sit

Tuesday November 13

10:00 warm up

row/bike/ski@ easy pace

2 rounds of [20m penguin walk + 10-15 light banded good

mornings + 10m broad jumps]

+

EMOM for 12 minutes

1: 10 Db hang clean and jerk

2: :30 jump rope

2: :30 plank

+

6:00 for total reps:

2 rounds 15 db cleans+ 15 db squats + 20 burpees

Max bike calories in the remaining time

3:00 rest

6:00 for total reps:

2 rounds of 15 DB shoulder to overhead + 20 box jumps

Max ski calories in the remaining time

+

2-3 sets not for time

:15/ side plank

10-15 light banded pull downs

Wednesday November 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 weighted alternating side lunges + :30 plank +

:30 jumping alternating lunges]

+

Emom for 12 minutes

1: 6/side 1 arm overhead db lunges

2: :30 mountain climbers

+

AMRAP in 10:00

60 double unders or 120 single unders

21 dumbbell squats

15 hand-release push ups

9 pull ups

+

2-3 sets not for time

20 russian twist

:30 DB overhead hold

Thursday November 15

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 5 inchworms w/push up + :20 hang from bar +

20m bear crawl + 20m straight leg kick]

+

Every :60 for 15:00

1st: :30 row/bike/ski@moderate effort

2nd: :30 devils press

3rd: :30 dumbbell step overs

+

AMRAP in 8:00

3 wall walks or 12 HRPU

12 kb deadlift

300m row

+

3 sets not for time:

:30 flutter kick

10 t-spine stretch

:30 toe touches

Friday November 16

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 air squats + 8/side 1-arm dumbbell row + 10

hand-release push ups]

+

10 min amrap

10 zombie squats with pvc pipe (arms straight out in front with

pvc across shoulders, squat and keep hands above pvc]

20 step up with db press ( db start at shoulder, step on box and

press db oh locking out at the top)

+

4 sets for total reps:

:60 DB manmakers

:60 strict pull ups, use band if necessary

:60 row/bike/ski calories

:60 rest

+

:20 hollow hold

10 reverse crunches

10 v ups