Monday November 19

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 7 goblet squats @22x1 tempo + :30 mountain climbers +

20m lunge w/reach]

+

Every :60 for 10:00

1: :30 goblet 1 ¼ squats

2: :30 db renegade row

+

AMRAP in 12:00

500m row

8 burpee box jump overs

16 dumbbell squats

+

3 sets

20 glute bridges

15 leg lifts

10 external rotation per arm

Tuesday November 20

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ :30/side banded hamstring stretch + 10-15 light kettlebell

swings + 10/side plank rotations]

+

For 15:00

1: 12 db hang clean and jerk

2: 8 pull up or ring row

3: :30 plank

+

For time:

40 row calories

30 alternating dumbbell snatches

20 pull ups

30 dumbbell hang clean and jerks, must switch arms every 5 reps

40 bike or ski calories

+

2-3 sets not for time:

40m plate pinch carry

10 windshield wipers w/empty bar

Wednesday November 21

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 10/side 1-leg glute bridges + :30 jumping jacks + 10 air

squats]

+

every :60 for 12 mins

1: :30 alternating split stance jumps

2: :30 jump rope

3: :30 hand release push ups

+

4 rounds for time:

15 wall balls

15 kettlebell swings

15 burpees

+

2-3 sets not for time:

:15/side star plank, weighted if possible

14 alternating dumbbell curl and press

Monday November 19

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 7 goblet squats @22x1 tempo + :30 mountain climbers + 20m lunge w/reach]

+

Every :60 for 10:00

1st: 5 1&/4 front squats, light/moderate

2nd: :30 dumbbell renegade rows

+

AMRAP in 12:00

500m row

8 burpee box jump overs

16 dumbbell squats

+

3 sets not for time:

15 weighted hip extensions

8/side dumbbell external rotations, 30x0


Tuesday November 20

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ :30/side banded hamstring stretch + 10-15 light kettlebell swings + 10/side plank rotations]

+

For 15:00

1st: 1 power clean and split jerk, build each set so final rep is tough

2nd: 4-5 strict pull ups, use band if necessary

3rd: :30 hollow rocks

+

For time:

40 row calories

30 alternating dumbbell snatches

20 pull ups

30 dumbbell hang clean and jerks, must switch arms every 5 reps

40 bike or ski calories

+

2-3 sets not for time:

40m plate pinch carry

10 windshield wipers w/empty bar




Wednesday November 21

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 10/side 1-leg glute bridges + :30 jumping jacks + 10 air squats]

+

Every :60 for 12:00

1st: 6-8 R leg dumbbell reverse elevated split squat, 30x0 tempo

2nd: 6-8 L leg dumbbell reverse elevated split squat, 30x0 tempo

3rd: :30 plank

+

4 rounds for time:

15 wall balls

15 kettlebell swings

15 burpees

+

2-3 sets not for time:

:15/side star plank, weighted if possible

14 alternating dumbbell curl and press