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