Monday November 29th:
Warm up – 100’ walking lunge + 100’ spiderman crawl + 100’ A skips + 100’ B skips
for time
50 cal row
40 DB snatches
300 m run
20 burpee box jump overs
10 d ball clean and press over bar
You go, I go x 4 rounds each
10 wall balls
10 ghdsu
6 cal echo sprint
Accessory
3x:30 copenhagen planks each side
3×15 v ups
Wednesday December 1st:
Warm up – 400 m row + 100’ side shuffle + 50’ broad jumps + 50’ spiderman crawl
AMRAP 10:00
10 devil presses
10 box jumps
10 cal row /200 m run
Rest 3:00
AMRAP 8:00
8 devil press
8 burpees
8 calorie echo bike /200 m run
Rest 2:00
AMRAP 6:00
600 m row
Max DB complex
Complex= 5 Deadlifts + 5 CJ + 5 squats
Accessory
3×15 ring rows
3×15 single leg glute bridge per leg
Friday December 3rd:
Warm up- 200’ farmers carry + 100’ A skips + 100’ B skips + 100’ walking lunges
6:00 AMRAP x 4 with 2:00 rest between
AMRAP 1- 10 kettlebell swings + 10 ab mat sit ups + 5 cal echo bike / 100 m run
AMRAP 2- 10 kb goblet squats + 5 burpees + 10 cal row / 200 m run
AMRAP 3- 400 m run + 20 kb box step overs + max cal row / 200 m run
AMRAP 4- 50’ walking lunge + 50’ sled drag + 8 cal bike / 200 m run
You go, I go x 5 rounds each
10 calorie ski
50’ sled drag heavy
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