November 11th - 16th 2024

MONDAY NOVEMBER 11, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 Samson stretches
8 Single arm DB press each arm
8 Single arm DB high pulls each arm
8 KBS warm up weight

STRENGTH : 15 minutes 2 - 2 - 2 - 2 - 2 - 2 rep. strict barbell press (Oct.28)

METABOLIC CONDITIONING :

10 rounds for time of:
2 ring dips/matador/bench
4 handstand push-ups/:20 HS second hold/4 push ups/
8 kettlebell swings (American, but heavy!)

♀ 53 lb
♂ 70 lb

TUESDAY  NOVEMBER 12, 2024

Warm up:
2:00 row/bike/run

2 Rounds
8 Alternating direction kneeling wrist circles
8 glute brides
8 Alternating barbell front rack rotations

Then: 1:00 bottom of the squat hold w/ or w/o barbell!
Can use support

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. building Front Squat (Nov.4))

METABOLIC CONDITIONING :

For time:
500-meter row/ski or 1000-m C2 bike
50 sit ups

400-meter row/ski or 1000-m C2 bike
40 sit ups

300-meter row/ski or 1000-m C2 bike
30 sit ups

200-meter row/ski or 1000-m C2 bike
20 sit ups

WEDNESDAY “MASH UP” NOVEMBER 13, 2024

Warm up

2:00 run/bike/row/ski

1 Round
4 Inch worms with seal and down dog
10 bootstrappers
10 barbell strict presses
10 barbell deadlifts
10 V-ups

METABOLIC CONDITIONING:

AMRAP 8 minutes of:
20 Wall Ball Shots, 20/14
20 Hollow Rocks
20 cals Echo bike
20 Hollow Rocks
20 Wall Ball Shots, 20/14
this is an “up and back” style. after the last 20 WB, head back “up” to hollow rocks.

AMRAP 8 minutes climbing ladder of :
1 - 2 - 3 - 4 - 5 - 6 - 7…Power Snatch, 135/95
1 - 2 - 3 - 4 - 5 - 6 - 7…Burpee over bar

AMRAP 8 minutes of :
5 Strict Chest-to-bar Chin-ups/strict chin ups/ring rows
10 Medball cleans (20/14)
20 Russian twists with medball

*Rest 4 minutes between workouts.

TEAM THURSDAY  NOVEMBER 14, 2024

2:00 run/bike/row/ski

2 Rounds for quality
5/5 World’s greatest stretch
8 PVC pass throughs
8 Barbell Romanian DLs
8 scap pull ups
8 Barbell hang muscle cleans
:30 calf stretch each side

SKILL : 8:00 EMOM

Minute 1: Double under skill work
Minute 2: Top of pull up holds

*Goal is to build/improve over last week for both movements

Double under options:
Penguin jumps - work on timing
Tall singles “double-under jump” timing
Single under + double under - increase reps each round
Double unders: UB sets of 5-10-15-20

Strict Pull up options:
Top of pull up holds on bar, with a foot assist, or on rings
1-2 max effort holds within the working minute

*If you can hold for >:45 add a weight vest!

TEAM METABOLIC CONDITIONING :

0:00-15:00 Build to max effort power clean - Score is team average! (total/total members)

15:00-20:00 Max effort cals on Echo bike ! Max of :30 at a time - Score is team average of cals (total/total members)

Max effort plank - everyone at the same time - Score is team average time

FRIDAY NOVEMBER 15, 2024

Warm up!

2:00 run, row, bike

2 Rounds for quality
8 air squats
8 hips down push ups
8 Samson stretch - touch knee to floor each rep
8 bent over chest med ball slams

STRENGTH : Build to best 1 rep. Bench Press (NOV.1))

METABOLIC CONDITIONING :

3 rounds for time of:
50 push-ups
30 double dumbbell front rack alternating lunges
(100’ if there is space)

SATURDAY  NOVEMBER 16, 2024

OPEN GYM 0800 - 1000