MONDAY 28 November 2022
Move mondayWarm-upAMRAP 730 Singles10 Arm Circles Forward + 10 back8 Inch Worms10 Front + side lat raise10 Alternating lunges10 Alternating Battle rope Workout4 rounds:30 Double Unders7m Double DB OH Walking lunge (2x20/2x15) (Scaled: Single DB goblet lunge)15 Double DB S2O (2x20/2x15)7m Double DB Walking lunge (2x20/2x15) (Scaled: Single DB goblet lunge)15 Battle Ropes-Rest 90s Between rounds (Aim to sprint each round) ...
FRIDAY 25 November 2022
Warm-up2x10 Alternating DB Bench Press (light)10 Slow Zottoman curl (light)10 Ring rows10 Push-up Alternative workout: Any missed workout/benchmark S&TOpen Gym Workout40s work 20s rest (15 minutes/3 rounds)Min 1: Max DB Hex press (15's/10's)Min 2: Max Diamond Push-upMin 3: Max Empty BB Skull CrusherMin 4: Max Empty BB Close grip benchMin 5: Rest ...
THURSDAY 24 November 2022
Warm-up15/10 cal assault bike15 Air squat (1s pause)15 Ring row15 Push-up15 KB Deadlift15 KB Swing15 KB Hanging high pull15 Hang power clean (Empty bar)15 Front Squat (Emtpy bar) WorkoutBarbell Conditioning“The Rumble in the Jungle”5 RoundsPartner 1: Max Cal BikePartner 2: “1 Round of BB”Partner 2: Max Cal BikePartner 1: “1 Round of BB”Rest 90s after BB parter is done - write cals down now This is a versus workout, not a work together workout Partner 1 Calories vs. Partner 2 CaloriesWhen the partner on the barbell finishes the round of BB, the partner on the bike must stop. Partners can start on barbell...
WEDNESDAY 23 November 2022
Warm-up200m Jog with 10 High knees + 10 Butt kicks every 50mAMRAP 55 Walker + Push-up10 Air squats10 Ring Rows Workout“Cassius Clay”30:00 AMRAP200m Run1 Round “Cindy”200m Run2 Rounds “Cindy”200m Run3 Rounds “Cindy”200m Run4 rounds “Cindy”and so on… Cindy: 5 pull-ups, 10 push-ups, and 15 air squats -Rest 5 minutes Core Accessories3 Sets:20 Knee raise-Hang20 Flutter Kicks10 Sitting pike pulses (legs go over ball L+R =1)20 Medball sit-ups (10/7) ...
TUESDAY 22 November 2022
Warm-upAMRAP 710 Forward arm circles10 Back arm circles10 Front + side lat raises20s Handstand hold10 Hanging knee raises20 DB Push-press (10 per side) S&TPush Press + Push JerkEvery 3:00 for 15:003+5Starting @ ~60% of 1RM Push Press working up to a heavy-From rack or floor-Keep core tight throughout (especially if you did the deadlift workout this week) Conditioning“Handcuffed Lightning”For Time21-15-9Handstand Push-UpBox JumpLine Facing BurpeesReverse burpee (with jump at the end)*Relay style start ...
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