Monday November 5

10:00 warm up

row/run/bike @easy pace

2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light banded good mornings]

+

Every :60 for 10:00

1st: 4 back squats, light/moderate

2nd: 6-8 bent over dumbbell rows, 20x1 tempo

+

AMRAP in 12:00

400m run

12 thrusters, up to 65/95

12 pull ups

+

2-3 sets not for time:

20 spider planks

10 light banded pull downs

20 plank march


Tuesday November 6

10:00 warm up

row/run/bike@easy pace

2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]

+

A. Power clean, 10x2 touch and go, begin a set every :60

+

Every :60 for 16:00

Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks

Minutes 5-8: 8-10 alternating dumbbell snatches

Minutes 9-12: 8 burpees over the dumbbell

Minutes 12-16: 12-15 weighted sit ups

+

2-3 sets not for time:

40m heavy farmers carry

:45 plank


Wednesday November 7

10:00 warm up

row/run/bike@easy pace

2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine stretch]

+

Every :90 for 12:00

1st: 8 alternating front rack lunges

2nd: :30 strict pull ups, use band if necessary

+

For time:

30-20-10

Back squats from the floor, 65/95

Hand-release push ups

+

3 rounds:

:30 hollow rocks

:30 rest

:30 elevator planks

:30 rest


Thursday November 8

10:00 warm up

row/run/bike@easy pace

2 rounds [10 banded around the worlds + 10m inchworm + 10m bear crawl + :30 mountain climbers]

+

Every :60 for 12:00

1st: :30 1-arm kettlebell swings

2nd: :30 toes to bar

3rd: :30 row/bike/ski at moderate effort

+

4 sets for total rounds, pick up where you left off

3:00 AMRAP

100 single unders

12 v-ups

8 devils press

:60 rest

+

3 sets not for time:

10 shoulder taps

:15/side plank


Friday November 9

10:00 warm up

row/run/bike@easy pace

2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees + 20m butt kicks]

+

Every 3:00 for 12:00

4 front squats, moderate

:30 hollow hold

+

3 rounds for time:

15 wall balls

400m row

15 box jump overs

+

2-3 sets not for time:

20m/side 1-arm DB overhead carry

15 toe touches


Monday November 5

10:00 warm up

row/run/bike @easy pace

2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light

banded good mornings]

+

Amrap in 10

15 goblet squats

15 calorie bike/row/ski

15 bent over row W/ kb or db

+

Amrap in 12

400 m Run

12 Db Thrusters

12 pull ups or ring rows

+

2-3 rounds

:20 hollow hold

15 toe touches

10 v ups

Tuesday November 6

10:00 warm up

row/run/bike@easy pace

2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]

+

10 Min amrap

12 sumo kb high pull

24 kb swings

12 push ups

+

Every :60 for 16:00

Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks

Minutes 5-8: 8-10 alternating dumbbell snatches

Minutes 9-12: 8 burpees over the dumbbell

Minutes 12-16: 12-15 weighted sit ups

+

2 rounds

30 russian twist

:30 plank

Wednesday November 7

10:00 warm up

row/run/bike@easy pace

2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine

stretch]

+

Emom for 12

1: 12 goblet lunges

2: :30 burpees

+

For Time:

30-20-10

Box jumps (use a plate and jump rather than step ups!)

Push ups

+

3 rounds

:30 hollow hold

:30 rest

:30 elevator plank

:30 rest

Thursday November 8

10:00 warm up

row/run/bike@easy pace

2 rounds [10 banded around the worlds + 10m inchworm + 10m bear

crawl + :30 mountain climbers]

+

Every :60 for 12:00

1st: :30 1-arm kettlebell swings

2nd: :30 knees to elbow

3rd: :30 row/bike/ski at moderate effort

+

4 sets for total rounds, pick up where you left off

3:00 AMRAP

100 single unders

12 v-ups

8 devils press

:60 rest

+

3-4 rounds

:20 /side plank

10 v ups

Friday November 9

10:00 warm up

row/run/bike@easy pace

2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees +

20m butt kicks]

+

12 minute amrap

5 sit ups

10 push up

15 squats

+

3 rounds for time:

15 thrusters

400 m row

15 box jump overs

+

3 rounds

:30 one leg balance

:30 sit ups

:30 toe touches