November 26 - December 1

Monday

Warm Up
30m bear crawl
2 p/s of 1min banded clam
2x3 rebounding squat jump

Back Squat 3x8, Tempo 30X2
Superset Ring Row 5x15

Metcon
For time:
5 rounds:
50 DUs
8 Devil's Press 22.5/15

Cap: 10 min

Cool Down
Pigeon

Tuesday

Warm Up
10 Long Inchworm
then 2 rounds:
30 sec hang
30 sec S-Wave

Jerk-Width Bench Press 3x8 Tempo 21X1
Superset Dual DB Z-Press 3x8, Tempo 20X1
and 5x10 Wall Angels

Metcon
12 min AMRAP in pairs.
Run 400m together.
40 Thrusters 95/65. Break reps up however.

Sub 400m run for 200/150m row while the other does 20 burpees then swap.

Cool Down
Seated shoulder ext

Wednesday

Warm Up
30m walking lunges
2x4 alternating jumping lunges
2x10 empty barbell sumo deadlift with band pulling away

Sumo Deadlift 3x8, Tempo 3030
Superset 5x8 ring chin-ups (underhand grip, add weight as necessary)

Metcon
15 min EMOM
1: 6 (3p/s) Dual DB by side Reverse lunge into box step ups. No higher than 20 inch box
2: 30m SB Bear hug carry
3: 12 (6R, 6L) SA KB Hang Power Clean

Score is weight for each object

Cool Down
Twisted Lizard

Thursday

Warm Up
2 rounds:
20 sec hollow hold/rock
5 scap pullups
10 kip swings
10 Pike HSPU
5 Push Ups

Gymnastics Strength Circuit
5 rounds (20 min cap):
8 SHSPU (add deficit as necessary)
8 Ring Dip (add weight as necessary)
L-Sit Hold 5-20 seconds

Metcon
18 min EMOM:
1: Run 200m, or Row 200/150m, or Schwinn 20/15 cal
2: Alternating AMRAP alternating TTB/CTB
3: Rest

Score is total number of CTB+TTB

Cool Down
Thread the needle

Friday

Warm Up
10 alternating spiderman lunge passing through bottom of squat
30 sec wrist extension stretch
5 kneeling jump

Clean
Perfom 1 set ever 2 minutes for 5 sets
1 Power Clean + 3 Pause Front Squat

Metcon
20 min AMRAP
20 HR Burpees
20 Box Jumps 24/20
20 (5R, 5L etc) SA DB Hang Snatch

Cool Down
Seated cross-shin or full-lotus

Saturday

Warm Up
Game: Crack the egg. 2 sets of 20 seconds each
then 2 rounds:
10 (5p/s) twisting bear
10 squat to stand

Snatch
1 rep from position 1, every minute for 10 sets

Metcon
For time
100 DUs
3 rounds:
20 alternating pistols
20 Dual DB Push Press 22.5/15
then
100 DUs

Cap: 15 min

Scale pistols to high box step ups
Rx+ Add 5 Bar MUs at end of each round

Cool Down
Half seated frog

Farm Fit

Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee

Metcon
3 rounds: 6 min on, 1 min off
Run 600m. Row 600/400, Schwinn 60/40
into AMRAP
10 Devils Press (Dual DB Burpee plus ground to overhead)
20 Hip thrusts with DB on hips
10 strict knee raises

Farm Strength

Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge

Farm Strength
a: Bring Sally up Strict/Push Press with Sandbag
b: AEROBIC SQUATS with SB in bear hug. 3x8 reps with tempo 2020. 2 mins between each set
c: SA DB Chinese Row 3x10 p/s

November 19 - 24

Monday

Warm Up
30m Travelling Spiderman Lunge + rotation
then
5 slow reps of each:
Airsquat
Sumo squat
Narrow squat
Right foot forward staggered squat
Left foot forward staggered squat
Squat to Stand
Squat jumps

Back Squat 5,3,1+ at 70,80,90%
Superset during first 3 warm up sets: 5 Front Box Step Down p/s
Spend 15-20 mins here

Metcon
5 rounds For Time OT3min
20/15 cal schwinn, 15/10 cal assault, 15/10 cal row
15 KB Swing 32/24
6 alternating Dual DB FR Step Ups 22.5/15 (no higher than 20 inch box)


Each Round should be challenging but unbroken.
Score is slowest round time

Cool Down
2 min p/s twisted lizard

Tuesday

Warm Up
30m gymnastics bear walk
then
20 seconds front support
20 seconds right hand side plank
20 seconds rear support
20 seconds left hand side plank
then
30 seconds S-Waves

Push Jerk 5,3,1+ at 70,80,90%
Superset Landmine Row 10 p/s
Spend 15-20 mins here

Barbell Warm Up
2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
5 Push Jerk TNG

Metcon
15 min EMOM
1: 5 Push Jerk (115/75, Rx+ 135/95) + 10 Dual DB Floor Press (22.5/15, Rx+ 32.5/20)
2: 5-10 HR Burpee Box Jumps 24/20
3: 15 Ring Row

Score is lowest round of burpee box jumps

Cool Down
2 min seated shoulder extension

Wednesday

Warm Up
30m walking drinking bird
then
20 second elbow front plank
20 sec hollow hold
20 sec glute bridge walks

Deadlift 5,3,1+ at 70,80,90%

Metcon
For time:
4 rounds:
20 SA DB hang snatch (5R, 5L etc) 22.5/15
20 DB alternating reverse lunge (hold any way)
20 SA DB Thruster (5R, 5L etc)

Cap: 15 min

Rx+ replace Thruster with 10 SA DB OHS (5R, RL)

Cool Down
2 min p/s twisted lizard

Thursday

Warm Up
10 long inchworm
then
10 sec hang
10 scap pullups
15 kip swings
2 min p/s gentle wrist extension

Gymnastics Endurance
28 min EMOM
1: 30-50 DUs or 60-100 singles
2: WF HS shoulder taps (Rx+ 5m HS Walk)
3: 1-3 Wtd Strict MU + 1-3 Strict MU + 1-3 Kipping Muscle up
4: 5-20sec L-Sit Hold
5: Rest

Scale MU to Ring Kip Swings + Ring Dip Hold/Ring Push-Up

Midline
Elbow Front Plank with leg lift (Rx+ lift opposite arm too)
3 sets of 30 seconds (change side at 15 sec mark)

Friday

Warm Up
6 reps (3 p/s) 5-point lunge

Barbell Warm Up
2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
2 Squat Clean

Metcon
32 min EMOM
1: 20/15 cal schwinn, 15/10 cal assault/row
2: 1 Squat Clean
3: 10 alternating Pistols (or high box step-ups)
4: Rest

Score is heaviest weight lifted

Cool Down
2 min seated saddle

Saturday

Warm Up
Game: 60 partner wall balls side by side
then
2 rounds:
10 downdog to divebomber
10 spiderman lunge + rotation passing through squat

Snatch
1 rep from position 1, every minute for 10 sets

Metcon
21-15-9
Heavy alternating SA DB Snatch 32.5/15
Burpee to target
SA DB STOH (3R, 3L etc)
TTB

Cap: 15 min

Cool Down
1 min p/s thread the needle

Farm Fit

Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee

Metcon
3 rounds: 6 min on, 1 min off
Run 600m. Row 600/400, Schwinn 60/40
into AMRAP
10 Devils Press (Dual DB Burpee plus ground to overhead)
20 Hip thrusts with DB on hips
10 strict knee raises

Farm Strength

Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge

Farm Strength
a: Bring Sally up Strict/Push Press with Sandbag
b: AEROBIC SQUATS with SB in bear hug. 3x8 reps with tempo 2020. 2 mins between each set
c: SA DB Chinese Row 3x10 p/s