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