November 2019

Saturday

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed

Then…

A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Kettlebell Swings

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

B.
In teams of two, each member must complete the following for time:
Run 800 Meters
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Kettlebell Swings

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

Thanksgiving!

Thanksgiving with the Girls

For Time:
Angie’s House
20 Pull-Ups | Ring Rows
20 Push-Ups | Push-Ups on a Box
20 Sit-Ups
20 Air Squats

Helen’s House
500 Meter Row
21 Kettlebell Swings (53/35 lb) | Pick your weight
12 Pull-Ups | Ring Rows

Fran’s House
15 Thrusters (95/65 lb) | Goblet Squats

Nancy’s House
100 Double Unders | Single Unders
15 Overhead Squats (95/65 lb) | PVC Pipe

Grace/Isabel’s House
20 Ground-To-Overheads (95/65 lb) | Dumbell Ground to Overhead

Kelly’s House
30 Burpees | One at a time!
30 Box Jumps (24/20 in) | Choose height
30 Wall Balls (20/14 lb) | Choose weight

Wednesday

Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds

B.
Four rounds for time of:
200 Meter Row
15 Push-Ups
200 Meter Row
15 Push Presses (95/65 lbs)

Boom Lite

Same as above. Modify as needed.

Tuesday

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Boom Lite

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Pull-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Monday

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run/200 Double Unders
8 Power Cleans (185/135 lbs)
500 Meter Row
20 Pull-Ups

Boom Lite

Every 8 minutes, for 32 minutes (4 sets) for times:
300 Meter Run/200 Single Unders
24 Kettlebell Swings
500 Meter Row
12 Strict Pull-Ups

Saturday

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

In teams of two, complete three rounds for time of:
1200 Meter Row Relay
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

Friday

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds

Then…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Boom Lite

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds

Then…

A.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

Thursday

Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest on Rings

Boom Lite

Same as above.

Wednesday

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Single-Leg Jumps x 5 each leg

Then…

A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds

B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses