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