Monday, November 6
Partner Strength – 5 min/exercise on :30/:30 clock, alternating with partner every :30
– 2KB Heavy Walking Lunges (suitcase style)
– 2KB See-Saw Press
– Suitcase or Sumo Deadlifts
16-min cont. Clock of 4 exercises x 4 RNDS of :45/:15
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Agility Ladders
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Jungle Gym Single Arm Rows or Pullups (unassisted only)
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KB 1-Arm Dead or Swing Cleans OR Goblet Cleans
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Alternating Lying Leg Raises (with MB or Plate extended over chest)
Tuesday, November 7
Track Workout (at Skatepark)
Track Workout (non-runners will stay back in gym for rowing workout)
1. 2 x 500 m – rest :90 – 2 min between sprints
2. 4-5 x 100 m sprints – rest is walk back to starting line
Finish with 3-4 RNDS of bodyweight EMOM:
Every minute on the minute, perform prescribed reps of the primary exercise and finish the minute with the secondary exercise.
25 Mtn Climbers (per leg) + Inchworms
20 Dips + Tricep Pushups
15 Squat Jumps + Side Lunges
10 Bench Jumps + Glute Bridge Raises
Wednesday, November 8
Partner Ladders – I go, you go . . .
Complete a ladder with partner in an I go, you go fashion, THEN choose one of the following before moving on to the next exercise ladder:
1000 m row
350 Jump Rope Singles
100 Double Unders
*reps/distance is a partner total. Both partners work at the same time (i.e., for the 1000m row, both partners row at the same time until together they’ve covered 1000 m)
12-10-8-6-4-2 reps of:
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2KB Front Squats or Goblet Squats (to a crate)
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Band Front Raise/Side Raise (front raise = 1 rep and side raise = 1 rep)
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Jungle Gym Ab Rollouts
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T-Pushups – rep count is total pushups
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DB Renegade or DB Bent Over Rows – rep is total count (i.e., 6/arm, 5/arm, etc.)
Thursday, November 9
The Mateo (assessed) – 24 Min AMRAP
Buy in:
800m run (B – 3 parking lot laps)
50 Wall Ball ( (R – 20/15, W – 15/12, B – 30 reps @ 12/10)
Then, for the remaining time, AMRAP the following:
6 Pullups (R – 6 unassisted pullups, W – 6 seated JG pulls, B – 12 JG Rows)
8 1-Arm Thrusters (per side) (R – 45+/35+, W – 35+/25+, B – 25+/15+)
10 Burpees
Count and record total reps completed (not including run)
Finish with a 7-min core circuit:
:30/exercise, rest :30. 2 RNDS.
Lemon Squeezes or V-ups
Flutter Kicks
Side Plank Hip Touches (R)
Hollow Body Hold
Side Plank Hip Touches (L)
V-sit Hold
REST
Friday, November 10
Ropes & More – 3 RNDS
4 Stations: 2-Min/station on a :20/:10 clock x 3 RNDS
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Pistol Squats (switch legs every :20) – using JG, box or benches, as needed
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Heavy Ropes: Big Double Waves + Alt Small Waves (alt every :20)
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Dips + KB Swings (alt every :20)
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Plate Jumps
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:20 Sec Rest transitions btwn stations
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:30 Rest BTWN Rounds
Finish with Rowing Relay (8-10 min)
3 Person Rowing Relay: 2250 Meter Relay Race
– Switch Every 250 Meters
– Each Person Rows 3 x 250m = 750m