WU
8 minutes
12 Air Squats slow
10 Scap Pushups controlled
8 Deadbugs
30 sec Classic Calf Stretch ea/s
WO
3 rnds - goal under 12 min
15/12 Goblet Squats 53/35
30/25/20 Pushups
15/12 Goblet Squats
30 Abmat Situps
Monday, November 30
Wednesday, November 25
11 25
WU
12-10-8-10-12
• Knee Circles ea/way
• Front Step Lunge
• Ring Rows squeeze
WO
goal under 7 min
15-12-9-6-3
• Pullups
• Front Squats 95/65
Tuesday, November 24
11 24
WU
200m Jog
3 Rounds
8 RDL
8 Bodybuilders w/jump
12 Medball Squats
WO
8 min AMRAP
10 Hang Power Cleans 95/65
10 Burpees
rest 2 minutes
8 min AMRAP
12 Wallballs 20/14
12 Box Jump 24/20
Monday, November 23
11 23
WU
8 minutes
10 Glute Bridges explosive
10 Front Squats
10 PVC Passthroughs
10 Press
WO
On 3 min mark x 5
15/12 Cal Airbike
Or Row
35 Doubleunders
→ 75 Singleunders
Friday, November 20
11 20
WU
3 Rounds
10 PVC Passthroughs
10 Glute Bridges
3 Rounds
10 PVC BtN Press
20 Calf Raises
WO
10 min goal +5
30 Doubleunders
or 50 Single
15 Power Snatch 75/55
Wednesday, November 18
11 18
WU
8 minutes
12 Russian KbS light
10 Scap Pullups
12 Situps
10 Ring Rows
WO
9 Russian KbS 70/53/35
6 GHD/ Medball Situps 20/14
6 CTB/ Pullups
Tuesday, November 17
11 17
WU
2-3 rnds
30 sec Arm Circles
10 Romanian Deadlift
30 sec Elbow Circles
10 Front Squats
30 sec Hip Circles
10 Strict Press
30 sec Knee Circles
WO
12 min
2-4-6-8-10...
• Hang Cluster 65/45
• Burpee over Bar
Monday, November 16
11 16
WU
2:00 Row/Bike
3 Rounds
30 Singleunders
12 Air Squats
30 sec Lizard Stretch ea/s
WO
goal under 28
2 Rounds
500m Row
20 Box Jumps 24/20
rest until 10:00
3 Rounds
20/15 Cal Airbike
or 400m Run
24 Walking Lunges
rest until 20:00
4 Rounds
50 Doubleunders
8 Toes to Bar
Friday, November 13
11 13
WU
3-4 Rounds
10 Kang Squats
10 Ring Rows
20 sec Plank
30 sec Couch Stretch ea/s
WO
18 min - goal 5+
6 KtE + 1 Toes to Bar (strict)
8 Front Rack Rear Lunge 75-
10 (Elevated) Ring Rows
Wednesday, November 11
11 11
WU
8 minutes
3-6-9-12..etc.
• Scap Pushups
• Pushups → Box Pushups
• Front Step Lunges ea/s
WO
10 min
3 box/ Pistols ea/s
6 CtB/ Pullups
9 Ring/ Pushups
Tuesday, November 10
11 10
WU
2:00 Row/Bike
2-3 Rounds
10 Bodybuilders
20 Bunny Hops
30 sec Standing Straddle
WO
3 rnds -- 2:00 on/1:00 off
• Cal Airbike
• Burpees
• Cal Row
• Box Jumps 24/20
Monday, November 9
11 9
WU
8 minutes
6 Side-lying T-spine Rotations ea/s
10 Goodmorning w/arms ext. OH
10 Neck Rotations ea/way
10 Air Squats
10 Elbow Rotations ea/s/way
WO
4 RNDS -- under 8 min
15 Hang Power Cleans 95/65
15 Wallballs 20/14
15 Abmat Situps
Friday, November 6
11 6
WU
8 minutes
10 PVC Passthroughs
20 Calf Raises
10 Tuckups
5 Vertical Jumps
WO
35 Medball Situps 20/14
into
4 Rounds
12 Power Snatch 75/55
15 Box Jumps 24/20
into
35 Medball Situps
Thursday, November 5
11 5
WU
3 Rounds
16 Alt. Front Step Lunges → Airsquats
30 sec Calf Stretch ea/s
AND
3 Rounds
10 Ring Rows
10 Pushups → Box
WO
10-8-6-4-2
• Jumping Ring Muscleup
OR
• Standing Ring Turnover
• Pushups x 2
15 Air Squats
Wednesday, November 4
11 4
WU
2:00 Row / BIKE
then 3-4 RNDS
30 sec Singleunders
10 Bird Dogs
30 sec Plank
10 Arm Circles ea/s/way
WO
3k/2.5k Row OR ROW
into
AMRAP
8 Toes to Bar unbroken
OR 8 hanging knee raise
50 Doubleunders or 100 singles
unbroken
Tuesday, November 3
11 3
WU
8 minutes
3-6-9-12...etc.
• Cat-Cows slow
• Glute Bridges fast
• Bow & Bend
WO
10 min
15 Deadlifts 135/95
30 Box Stepups 24/20
Monday, November 2
11 2
WU
1:00 Airbike
2-3 Rounds
10 Jerk Dips w/BB or Dbs
10 Strict Press
10 Bodybuilders
30 sec Lizard Stretch
WO
15 min amrap - goal 4+ rnds
15/12 Cal Airbike
15 Push Press 75/55
15 Burpees
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