Monday 11/9
AMRAP10
30 Lateral Box Step Overs
20 Cals
10 Suitcase Deadlifts
*Rest 2MINS*
AMRAP10
30 OH Plate Lunges > Bodyweight Lunges
20 Cals
10 Plate Burpees > Burpees
*Rest 2MINS*
AMRAP10
30 Goblet Squats > Air Squats
20 Cals
10 KB/DB Leg Raises https://youtu.be/5L9cxz7LU4c
MODs: 20 Cals should take about 2MINs so insert a cardio of choice here for that length of time if you don’t have a machine.
Tuesday 11/10
0:00-6:00
Row/Ski/AD for Max Cals
@ 6MIN For Completion
50-40-30
Alt DB/KB Snatches
Sit-Ups
KB Swings
@ 14MIN
E4MOM x 5 including the 0:00 mark!
400m
MODs: If no machine, do any cardio of choice for 6MINs. The 400m = around 2MINS of cardio
Wednesday 11/11
“21 Guns”
AMRAP21
400m
21 Pushups
21 Box Jumps
15 Burpees
9 Pull-ups
The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.
Then
Core Circuit - Coaches Choice
MODs: you can change the rep scheme that will help for you to move through the 21MINs. Step-Ups for Box Jumps and Ring Rows for Pull-Ups.
Thursday 11/12
EMOM10
3 Strict Press
*if using barbell, must clean from floor
You will warm up to working weight before the workout starts
DB/KB users - challenge yourself to a heavier weight (only if FORM looks good)
Then
3 Rounds
20/15 Cals
20 Toes to Bar/Rings > Weighted Sit-Ups
20 Single Arm Push Press (10/10) > 10 Barbell Push Press
200m effort
*Rest 1MIN between rounds*
MODs: Cals/Meters for cardio efforts are around 1/1:30 long so insert cardio of choice if no machine available.
Friday 11/13
30MINS for Quality
Front Squat
10 Rounds or 15MIN x 2-4 Reps each round
Rest 1-2MINS between sets
*Must clean from the floor if using barbell*
Hang Cleans
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 (especially with the squats!)
Then
Pick 1:
1MIN Max Cals AD
500M Ski/Row For Time
1MIN Max Burpees
MODs: DB/KBs can be used here too. You can use 2 DB/KB or work on single side work!
Saturday 11/14
9AM (INDOORS @ CFCA) - Coaches Choice
Sunday 11/15
3 Rounds
MIN1: Max Med Ball Slams
MIN2: Max Med Ball Russian Twists
MIN3: Max Box Jumps
MIN4: Max Wall Balls
MIN5: Max Cals
MIN6: REST
Then
Core Circuit - Coaches Choice
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