November 21th-26th, 2022
Monday November 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 3 rep. Back Squat (heavy cycle - get your best 3 rep. ever. week 2 of 4)
every 3 minutes 40% - 50% - 60% - 70% - 80% - your best at the 15 minute mark
METABOLIC CONDITIONING :
The Ghost
6 rounds of:
1 minute of rowing
1 minute of push-ups
1 minute of double-unders
1 minute of rest
(may need to “shot-gun” start this. Still all work 3 minutes and 1 minute rest)
Tuesday November 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press - close grip / palms facing. 5 reps. EMOM x 10 minutes. work up the rack.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
12 kettlebell swings
12 kettlebell goblet squats
12 single-arm kettlebell push presses
♀16-kg KB
♂ 24-kg KB
the push press will be the limiting factor
Wednesday “Mash-Up” November 23, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For Total Reps.
AMRAP 3 min of:
3 Deadlifts (75%)
6 single DB alternating Devils Press
AMRAP 3 min of:
6 Deadlifts
6 Bar-facing Burpees (lateral if space is tight)
AMRAP 3 min of:
3 Deadlifts
6 single DB alternating Devils Press
AMRAP 3 min of:
6 single DB alternating Thruster
12 single DB back step lunges
AMRAP 3 min of:
Bar-facing burpees (lateral if space is tight)
*Rest 3 minutes between workouts.
Thursday November 24, 2022 8 - 10am HAPPY THANKSGIVING
OPEN GYM – with suggestions
“CLEAN YOUR PLATE”
Clean Your Plate
All movements performed with plate
(45/35)(35/25)(25/10)
10 Burpee to plate
20 Squat jumps
30 OH lunge
40 G2OH
50 Russian twists
Run 400m with plate
50 Russian twists
40 G2OH
30 OH lunge
20 Squat jumps
10 Burpee to plate
Friday November 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & banded trap release
STRENGTH : Pull-Ups. E.M.O.M. x 8. 5 strict…do whatever you can to improve individually.
METABOLIC CONDITIONING :
4 Rounds for time
10/8 Calorie bike
10 bag/ball clean over alternating shoulder
10 Candlestick roll-ups
Rest 1:00
Saturday November 26, 2022 8 - 10am
OPEN GYM – with suggestions