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Workouts for 11/2 - 11/8

Monday 11/2

3 Rounds

1 Round “Kelly”

1 Round “Helen”



30 Box Jumps 

30 Wall Balls



21 KB Swings

12 Pull-Ups

*40 MIN Cap*

Long grind….so keep the pace steady. No need to rush out of the gate and gas too early. 

MODS: Step-Ups can be subbed for Box Jumps; Headcutters, Goblet Squats or Air Squats can be subbed for Wall Balls. Ring Rows can be subbed for Pull-ups.

Tuesday 11/3

Option 1:

20 MINS for Quality

Work to a Heavy Set of 3 Deadlifts

Option 2:


MIN1: 5-10 Deadlifts 

MIN2: Rest


For Completion

Hill Loop > 1000m Row/Ski

30 Deadlifts

50 Burpees over the bar

MODS: Hill Loop can be anywhere from 5-6MIN or so. Do cardio effort of your choice for that portion of part 2 of no access machine or can’t make it to the gym. 

Wednesday 11/4

3 Rounds


15/10 Cals

Max Sit-Ups in remaining time

*Rest 1 MIN between each round*

3 Rounds 


15/10 Cals

Max KB Swings in remaining time

*Rest 1MIN between each round*

3 Rounds 


15/10 Cals

Max Plate Burpees in remaining time 

*Rest 1MIN between each round*

MODS: 15/10 Cals should take about a minute. If you don’t have a machine, 1MIN cardio of your choice can be done instead of cals. 

Thursday 11/5

Movement Review & Warm up to weight


15/10 Cals

12 Deadlifts

9 Hang Cleans

6 Push Press

No more than 95/65 on the bar! Move FAST without sacrificing FORM! DB/KBs are also great options here as well!


Core Circuit - Coaches Choice 

MODs: Cals is equal to a minute or so. If no machine then sub in a cardio effort of choice for 1MIN

Friday 11/6


5 x 10-15 Reps (around every 2 mins)

DB/KB Bench Press (from floor)

*option to add glute bridge*


4 Rounds or 15MINS

12 Single Arm OH Lunges (R)

12 Single Arm OH Lunges (L)

6 Single Arm Snatch (R)

6 Single Arm Snatch (L)

Saturday 11/7

9AM (INDOORS @ CFCA) - Coaches Choice

Sunday 11/8

20MIN to Complete:

1000m (Hill Loop)

5 Burpee Box Jumps

800m (Flat + 200m

10 Burpee Box Jumps

600 (Flat Loop)

15 Burpee Box Jumps


20 Burpee Box Jumps


10MIN Continuous Clock*

2MIN Max Plank Hold

2MIN Max Sit-Ups

2MIN Max Hollow Hold

2MIN Max Max Russian Twists

2MIN Max Plank Rotations (alt sides each rep)

*Accumulate reps or seconds in the 2MIN sections per movement. Rest when needed and then jump right back in

MODs: Burpee Step-ups or regular burpees can be subbed in for part 1

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