WEDNESDAY 30 November 2022
Team ConditioningWarm-up3x10 Ring Rows10 Double KB Deadlift Light10s Double KB Hold Light10 KB Swings10s Rope Hang10 Air Squat10 Alt Lunge Twist5 Tuck Jump *Tire flip practice before we start WorkoutTeams of 2:2 Rounds100m Double KB Farmers walk (together)40 Tire jumps (jump in and out, Scaling step in and out 20 each)30 Tire flips (alternating partner each rep 15 each) (Scaling: plates under tire/double KB Deadlift x3)100m Double KB Front rack carry (together) (Scaling: Single KB Goblet carry)20 Syncro Double KB Front rack Squat/Reverse Lunge (together 20 each)(partners swap movements each round)10 Rope climbs (alternating partner each rep 5 each) (Scaling: Rope hang,...
TUESDAY 29 November 2022
Strength focusWarm-up2x10 PVC Pause squat (2s)10 PVC GM10 Thor ext5m Crab walk left + 5m crab walk right S&TBack SquatS1: 1 Pause Squat (2s) + 2 Squat S2: 1 Pause Squat (2s) + 2 Squat S3: 1 Pause Squat (2s) + 1 Squat S4: 1 Pause Squat (2s) + 1 Squat S5: 1 Squat*Work to a heavy single Workout10-8-6-4-2Back Squat (from rack) (100/70) (Scaling: bag/box squat)20-16-12-8-4Box Jump-overs (Scaling: step-overs)*Relay style start if needed ...
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...
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