S&C

FLEX

Monday November 26

10:00 warm up

row/bike/ski @easy pace

2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating weighted side lunges + :30 plank + :30 mountain climbers]

+

Every :60 for 10:00

1st: 4 ΒΌ front squats, moderate

2nd: 6-8 dumbbell Z-press, 20x1 tempo

+

For time (15:00 cap)

10 squat cleans, 65/95

20 lateral burpees over the bar

30 sit ups

40 row calories

30 sit ups

20 lateral burpees over the bar

10 squat cleans

+

2-3 sets not for time:

:30 weighted sorenson hold

20m/side uneven carry (1-arm DB overhead, 1-arm farmers, KB must be heavier)


Tuesday November 27

10:00 warm up

row/bike/ski@easy pace

2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]

+

A. 10:00 to build to heavy clean and jerk, or use time to work on light technique work

+

AMRAP in 7:00

21 kettlebell swings

15 box jumps

12 pull ups

+

3:00 rest

+

AMRAP in 7:00

21 kettlebell deadlifts

15 row/bike/ski calories

12 toes to bar

+

Not for time:

Accumulate 60 hollow rocks


Wednesday November 28

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side 1-arm ring rows]

+

Every :60 for 12:00

1st: 5-6 R leg DB rear foot elevated split squats (go heavier than last week)

2nd: 5-6 L leg DB rear foot elevated split squats

3rd: :30 elevator plank

+

Every 2:00 for 7 sets:

8 dumbbell front squats, tough

8 burpees

Cut down reps as needed to ensure some rest before next set if necessary

+

2-3 sets not for time:

10 V-ups w/wall ball

15 unweighted hip extensions


Thursday November 29

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded around the worlds + 10 banded good mornings]

+

Every :60 for 12:00

1st: :30 jump rope (double unders if proficient)

2nd: 6/side 1-arm dumbbell hang clean and jerks

3rd: :30 weighted sit ups w/dumbbell

+

AMRAP in 9:00

6 strict pull ups, use band if necessary

12 dumbbell push press

6 strict pull ups

12 bike calories

+

3 sets not for time:

10/side plank rotations

10 T-spine stretch


Friday November 30

10:00 warm up

Row/bike/ski @easy pace

2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m broad jumps]

+

Every 2:00 for 5 sets:

5 back squats, moderate

:15/side star plank

+

3 rounds for time:

3 wall walks or 12 hand-release push ups

20 alternating goblet reverse lunges, tough

600m row

+

2-3 sets not for time:

40m heavy farmers carry

:30 flutter kicks

:30 superman


Monday November 26

10:00 warm up

row/bike/ski @easy pace

2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating

weighted side lunges + :30 plank + :30 mountain climbers]

+

every :60 for 10:00

1: :30 air squats below parallel

2: 6-8 Z press

+

For time (15:00 cap)

10 squat cleans, 65/95

20 lateral burpees over the bar

30 sit ups

40 row calories

30 sit ups

20 lateral burpees over the bar

10 squat cleans

+

2-3 sets not for time

20 m/side uneven carry

15 supermans with :03 hold at the top

Tuesday November 27

10:00 warm up

row/bike/ski@easy pace

2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear

crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]

+

10 min time cap

10 burpees

20 cal row

30 db snatches

40 cal bike

50 db hang cleans

+

AMRAP in 7:00

21 kettlebell swings

15 box jumps

12 pull ups

+

3:00 rest

+

AMRAP in 7:00

21 kettlebell deadlifts

15 row/bike/ski calories

12 toes to bar

+

2 rounds

20 trx knee to elbow

10 m leg drag with feet on blue sliders

Wednesday November 28

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side

1-arm ring rows]

+

Every :60 for 12:00

1: :30 split squats R leg in front

2: :30 split squats L leg in front

3: :30 elevator planks

4: rest

+

Every 2:00 for 7 sets:

8 dumbbell front squats, tough

8 burpees

Cut down reps as needed to ensure some rest before next set if

necessary

+

2-3 sets not for time:

10 V-ups w/wall ball

15 unweighted hip extensions


Thursday November 29

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded

around the worlds + 10 banded good mornings]

+

Every :60 for 12:00

1st: :30 jump rope (double unders if proficient)

2nd: 6/side 1-arm dumbbell hang clean and jerks

3rd: :30 weighted sit ups w/dumbbell

+

AMRAP in 9:00

6 strict pull ups, use band if necessary

12 dumbbell push press

6 strict pull ups

12 bike calories

+

3 sets not for time:

10/side plank rotations

10 T-spine stretch

Friday November 30

10:00 warm up

Row/bike/ski @easy pace

2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m

broad jumps]

+

10 minutes to find heaviest goblet squat with kb or db

+

3 rounds for time:

3 wall walks or 12 hand-release push ups

20 alternating goblet reverse lunges, tough

600m row

+

2-3 sets not for time:

40m heavy farmers carry

:30 flutter kicks

:30 superman