Monday 11/23
30MINS for Quality
Shoulder to Overhead
(Strict, Push-Press, Push Jerk)
10 Rounds or 15MIN x 2-4 Reps each round
Rest 1-2MINS between sets
Bent Rows
10 Rounds or 15MIN x 2-4 Reps each round
Rest 1-2MINS between set
*Ascend as you go or stick to a static weight and work on form
Then
Core Circuit - Coaches Choice
MODs: DB/KBs can also be used for this workout.
Tuesday 11/24
E4MIN x 4
10 Cals
10 Hang Cleans
10 Front Squats
Max Plank Hold in remaining time
*1MIN rest between rounds*
Then
3 Rounds NFT
10 Push-up + Side Plank
(Alternate between sides each rep (5 on each side)
10 KB/DB Snatch + Windmill
(Alternate between sides each rep (5 on each side)
10 Single Arm Box (or Plank) DB/KB Rows (5/5)
MODs: 10 cals should take about 1MIN. Insert a cardio option of choice here to replace cals if you don’t have a machine. DB/KBS can be used for the Hang Cleans and Front Squats (either 1 or 2)
Wednesday 11/25 (NO 6PM Class)
10MIN 1-5 Repeating Ladder
Pull-Ups
Dips
*Rest intuitively throughout the 10MIN*
Then
30-20-10
Deadlifts
Box Jump Overs
Directly into
10-20-30
KB Swings
Cals
MODs: Ring Rows (HARD variation for you) Box Dips or Push-Ups can be done. Deadlifts for part 2 can be done with a KB or two. If you don’t have a box to jump over, either a broad jump or jumping over another object can be subbed here. For the Cals use the framework that 10 cals = 1MIN, 20 = 2MIN, 30 = 3MIN of cardio.
Thursday 11/26 - HAPPY THANKSGIVING!
The Gym is closed today for the holiday. We are THANKFUL for you all!
Friday 11/27 (8:30 & NOON ONLY)
10MIN Max Renegade Manmakers (with squat)
Goal is to get as many manmakers in the time allotted. Consider breaking these up in sets to keep fresh.
*5MIN REST*
Then
3 Rounds For Completion:
30 Single Arm Push Press (15/15)
15 Box Jumps > 20 Step-Ups (Option to add weight)
30 KB Swings
15 Box Jumps > 20 Step-Ups (Option to add weight)
Saturday 11/28
9AM (INDOORS) - Coaches Choice
Sunday 11/29
For Completion
150 Cals
*Every 3 minutes (starting at the 0:00 min)
6 Alt DB Snatches
9 Push-ups
12 Air Squats
Then
NFT
30-20-10
Plank Lateral Drags
Plank Jacks
Slow & Controlled Russian Twists
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