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November 10th - 15th, 2025
MONDAY NOVEMBER 10, 2025
2:00 bike/row/ski/run
2 Rounds
8 cat cows
8 squat press outs w/plate
8 plate halos (4 each direction)
8 box dips
8 glute bridges
Then: 1:00 bottom of squat hold
STRENGTH:
Back Squat
In 20 minutes build to a new 5 rep max!
METABOLIC CONDITIONING:
10:00 AMRAP
15 kettlebell swings (53/35)
15 strict ring dips/banded or toe assisted strict dips
COOL DOWN:
2-3 walk or easy bike
1:00 saddle stretch
1:00 standing chest stretch each side
TUESDAY NOVEMBER 11, 2025
WARM UP
2:00 run/bike/row
2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 banded presses
8 hips down push ups
:15 scorpion stretch each side
STRENGTH: Strict Press 2 - 2 - 2 - 2 - 2 - 2 building (Oct. 27)
METABOLIC CONDITIONING:
21-15-9-9 reps for time of:
Thrusters (95/65)
Lateral burpees over the bar
COOL DOWN
2-3 walk or easy bike
1:00 puppy dog stretch
1:00 seal stretch
WEDNESDAY MASH UP NOVEMBER 12, 2025
Warm up:
2:00 run/bike/row/ski
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
20 Squat Cleans, 135/95
Max cals row or bike*
AMRAP 6 minutes of
10 Squat Cleans, 155/105
Max cals row or bike
AMRAP 6 minutes of
5 Squat Cleans, 185/135
Max cals row or bike
*Rest 4 minutes between workouts.
*Pick one machine for the entire workout.
TEAM THURSDAY NOVEMBER 13, 2025
Warm Up
2 Rounds for quality
:15 each side low dragon stretch
8 PVC passthroughs
8 feet together squats
4 candlestick roll ups with or without counter weight
1 pull to stand on rope
If needed: additional calf stretch each side
Skills: Last Week of Pistols!
Everyone will pass through each level at least once. You can stay at the level you want to work on!
1 set x 10-14 reps (5-7 each leg) alternating sit to box or bench
1 set x 10-14 reps (5-7 each leg) alternating foot behind heel pistol
1 set x 10-14 reps (5-7 each leg) alternating pistol with band assistance - decrease band thickness this week!
1 set x Max effort alternating pistols with no assistance!
TEAM METABOLIC CONDITIONING :
5:00 AMRAP
20 Back to back wall ball passes
Max effort rope climbs/pull to standing
1:00 Rest - Transition
5:00 AMRAP
20/30 cals ski erg
Max effort GHD sit ups or Abmat sit ups
Rest 1:00 - Transition
5:00 AMRAP
20 synchronized burpees
Max effort Echo bike
Rest 1:00 - Transition
20/30 Box jump overs
Max effort pull ups
*One partner works at a time (except for synchro movements), fast transitions are key!
*Teams of 3 will increase the ski and box jump overs by 10 reps. You can start your max efforts as soon as the 2nd partner is done.
FRIDAY NOVEMBER 14, 2025
WARM UP
2:00 bike/row/ski/run
2 Rounds
1:00 single unders/1:00 double unders
8 PVC passthroughs
8 PVC good mornings
8 hand release push ups
8 arch/hollow swings
STRENGTH: Bench Press establish a new 5 rep. to begin a new series
METABOLIC CONDITIONING :
3 rounds for time:
25 power snatches (55/75 lb)
50 double-unders
15 chest-to-bar pull-ups
COOL DOWN
2-3 easy bike/walk
SATURDAY November 15, 2025
OPEN GYM