November 7th-12th, 2022

Monday   November 7th, 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 : 1 Front squats immediately into 3 Back Squats. @ best 1 rep. Front Squat.

METABOLIC CONDITIONING :

Complete as many rounds as possible in 20 minutes of:

5 pull-overs (scale = reduce number or C2B pull-ups)
20 GHD sit-ups (scale 30 AbMat)
1-minute side plank hold (:30/:30)

Tuesday   November 8, 2022

WARM - UP  :  2 minutes mono-structural &  "Daily Warm-Up"

MOBILITY :  Pigeon / box pigeon, Shoulder mobility

STRENGTH : Dumbbell Snatch 1 per side. Ladder set-up, move to next in line every :30 seconds to max.

METABOLIC CONDITIONING :

50-40-30-20-10 reps for time of:

Double-Unders
Handstand hold in seconds

Wednesday   “Mash-Up” November 9, 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.

Begin at 0:00 - 12:00 AMRAP of:
1 Round of "Mary"
1 Round of "DT"

Begin at 15:00 - 25:00 AMRAP of:
200m run (if weather prohibits - drop this out)
30 Calories, Rowing
20 Burpees over rower

Begin at 28:00 - 36:00 AMRAP of:
3 Goblet Squats (almost stupidly heavy)
8 Kettlebell Swings (almost equally stupidly heavy)
30 Cross-over single-unders (to just suck the remaining life out of ya)

Thursday   November 10, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Active Pause Scorpion & couch stretch

STRENGTH :

Team Dumbbell Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bench presses
Hang Cleans

Line up teams of three with your dumbbells.

Do your reps. at your position.

Switch when all members have done their reps. storm through for time.

METABOLIC CONDITIONING :

The whole class single file : 1 Burpee - Over the Wall & 1 Med.Ball clean over the shoulder (alternate shoulder each round)

Friday   November 11, 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 : Strict Press 5 reps to your previous 90%

METABOLIC CONDITIONING :

E.M.O.M. 4 rounds for reps. of:

AirBike calories

Wall Ball

Toes to bar

1 minute rest

Saturday  October 29, 2022 8 - 10am

OPEN GYM – with suggestions