FLEX and S&C 11/25/18
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 ¼ 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
FLEX and S&C Thanksgiving Week
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
FLEX and S&C
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
Flex and S&C 11/5
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
Flex and S&C
Monday, October 29 – Bootcamp
Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges
+
For 12 minutes:
200 m row
12 sit ups
300 m row
12 sit ups
400 m row
12 sit ups
Continue counting row meters up by 100
+
14 minute AMRAP:
200 m run
21 kb sumo deadlift high pull
15 kb goblet lunges
9 push ups
+
3-4 rounds:
:20 hollow hold
:20 superman hold
:20 rest
Tuesday, October 30 – Bootcamp
Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats
+
12 minute EMOM:
1: :30 squat to wall ball
2: 40 m overhead wall ball carry
+
Annie:
50-40-30-20-10
Double Unders (100-80-60-40-20 singles)
Sit ups
+
Accumlate :60 side plank/side
Accumulate 2 minutes of shoulder taps
Wednesday Oct 31 – Bootcamp
Warm up: 250 m row, 20 m bear crawl, 20 m crab walk
+
10:00 EMOM:
1 st : 15 Ground to overhead with plate
2 nd : 9 Burpees to plate
+
2 rounds for time:
1000 m row
30 box jumps or step ups
15 pull ups or ring rows
+
Accumulate 50 knees elbow
Accumulate 50/side quadruped hip extensions
Thursday Nov 1 – Bootcamp
Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions
hanging from bar
+
12 minute EMOM:
1: 8 dumbbell thrusters
2: 8 bent over rows or chest supported rows
+
27-21-15-9
Glute bridge, dumbbell press
Calorie row
+
2-3 rounds:
30 plank marches
20 spider planks
10 toe touches
Monday, October 29 - Crossfit
Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges
+
12 minutes build to a heavy complex
1 deadlift + 1 clean + 1 jerk
+
14 minute AMRAP:
200 m run
21 kb swings
15 kb goblet lunges
9 push ups
+
3-4 rounds:
:30 L hang or L sit
10 toe to bar
Tuesday, October 30 – Crossfit
Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats
+
12 minute EMOM:
1: 3 Heavy back squat
2: 40 m heavy farmer carry
+
Annie:
50-40-30-20-10
Double Unders
Sit ups
+
Accumulate 2 minutes hand stand hold
Wednesday Oct 31 – Crossfit
Warm up: 250 m row, 20 m bear crawl, 20 m crab walk
+
10 minutes to build to heavy deadlift
+
2 rounds for time:
1000 m row
30 box jumps
15 pull ups
+
20 v up passes with med ball
(do v up but pass ball from feet to hands and from hands back to feet)
(feet to hands back to feet is one)
Thursday Nov 1 – Crossfit
Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions
hanging from bar
+
12 minute EMOM:
1: 5 thrusters #95 #65
2: 5 burpees
+
27-21-15-9
bench press
calorie row
+
60 windshield wipers with barbell
Friday Nov 2 – Crossfit and Bootcamp
Warm up: 20 double unders or 40 singles, 10 squats, 5 inchworms with push up
+
15 minute EMOM:
1: :30 kb swings
2: :30 bike/row/ ski
3: :30 box jumps or step ups
+
20 minute EMOM:
1: :30 burpees
2: :30 kb deadlifts
3: :30 pull ups or ring rows
4: :30 air squats
5: rest