November 20 - 25, 2023
MONDAY NOVEMBER 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Hips down push ups
8 Bootstrappers
8 Deadbugs
STRENGTH : 20 minutes to establish a 4 rep. Deadlift Nov.9
METABOLIC CONDITIONING :
Complete as many reps as possible in 14 minutes of:
2 Med.Ball squat cleans
2 push-ups feet on the ball
rest :30 seconds
3 Med.Ball squat cleans
3 push-ups feet on the ball
rest :30 seconds
4 Med.Ball squat cleans
4 push-ups feet on the ball
rest :30 seconds
Continue pattern to 14 minutes
TUESDAY NOVEMBER 21, 2023
Warm up!
2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 PVC passthroughs
8/8 single leg Romanian DL
8 scap only pull ups
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 20 minutes to establish a 2 rep. Squat Clean - just enough time between reps. for a proper set-up. (Nov. 10)
METABOLIC CONDITIONING :
21 - 15 - 9 reps for time:
box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
calorie row
WEDNESDAY “Monster Mash-Up” NOVEMBER 22, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 hips down push ups
10 kettlebell swings - light
10 goblet squats
10 bench dips
10 Russian twists
METABOLIC CONDITIONING :
AMRAP 6 minutes of (or completion and extra rest):
30 KB Swings (overhead)
10 Burpee Box Jump Overs, 24"/20"
20 KB Swings (overhead)
20 Burpee Box Jump Overs, 24"/20"
10 KB Swings (overhead)
30 Burpee Box Jump Overs, 24"/20"
AMRAP 6 minutes of:
500m Row
12 Floor DB Bench Press
AMRAP 6 minutes of:
5 Ring Dips
15 D-Ball slams
*Rest 3 minutes between workouts.
TEAM THURSDAY NOVEMBER 23, 2023 - Thanksgiving Day!
OPEN GYM 8-10am: Sign up early!!
CLEAN YOUR PLATE WORKOUT
For Time:
10 Burpee on plate
20 Squat jumps
30 OH lunge
40 Ground to overhead
50 Russian twists
Run 400m with plate
50 Russian twists
40 Ground to overhead
30 OH lunge
20 Squat jumps
10 Burpee on plate
*Use a plate for all movements!
*Can be done solo or as a team
FRIDAY NOVEMBER 24, 2023 - Black Friday!
GYM CLOSED!!
SATURDAY NOVEMBER 25, 2023
OPEN GYM 0800 - 1000