November 13 - 18, 2023
MONDAY NOVEMBER 13, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
:30 single under jumps
8 Mountain climbers
8 Banded press
8 Banded pull aparts
8 Russian twists
STRENGTH : 15 minutes to establish a 1 rep. Strict Press (Nov.2) hopefully as good as your previous 1 rep.
METABOLIC CONDITIONING :
3 rounds for time of:
500-meter row
50 double-unders
15 burpees
TUESDAY NOVEMBER 14, 2023
Warm up!
2 Rounds for quality
8 air squats
8 PVC pass throughs
4/4 single arm DB press
8 glute bridges
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 3 rep. Front Squat. (Nov.3)
METABOLIC CONDITIONING :
Every 5 minutes for 4 rounds complete:
30 AbMat sit-ups/GHD
20 seated D.B. strict press
10 power snatches
**Rest remainder of time in the 5:00 window.
WEDNESDAY “Monster Mash-Up” NOVEMBER 15, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 bootstrappers
10 single arm DB presses
10 sit ups
Then:
10 barbell deadlift
10 barbell strict press
10 barbell hang cleans
10 barbell push jerks
Warm up to clean and jerk weight
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
20 Wall Balls, 20/14
5 Clean & Jerks 135/95 - 95/65
AMRAP 7 minutes of:
6 Strict toes to bar
6 single DB alternating Snatch 50/35
12 single DB alternating Devil’s Press
AMRAP 7 minutes of:
40 Double-unders
40 Med.Ball Russian Twists
*Rest 4 minutes between workouts.
TEAM THURSDAY NOVEMBER 16, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats
8 banded presses
8 banded pull aparts
8 arch/hollow swings
8 hips down push ups
TEAM STRENGTH: 15 minutes to establish a 5 rep. Bench Press
TEAM METABOLIC CONDITIONING :
For Time:
Teams of 2
10 Rounds
5 thrusters 115/85 - should be on the heavier side!
10 push ups
12/10 calories on bike
*One partner completes a full round at a time, other partner rests (each partner does 5 rounds). Goal is about 2:00/round.
FRIDAY NOVEMBER 17, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 Dead bugs
Then: :30-1:00 each side scorpion stretch with arm at 45 degree angle (warm up for overhead snatch position)
STRENGTH : 20 minutes to develop a 4 rep. quality Power Snatch (take a good set-up between reps.) Nov. 7
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters or Bike 12/10 cals
2 Pull-Ups
Run 200 meters or Bike 12/10 cals
4 Pull-Ups
continue adding 2 Pull-Ups per round. IF YOU HAVE BAR MUSCLE-UPS - 1, then 2, then 3, etc.
SATURDAY NOVEMBER 18, 2023
OPEN GYM 0800 - 1000