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!

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METABOLIC CONDITIONING:‍

10:00 AMRAP
15 kettlebell swings (53/35)
15 strict ring dips/banded or toe assisted strict dips

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COOL DOWN:

2-3 walk or easy bike

1:00 saddle stretch
1:00 standing chest stretch each side

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TUESDAY    NOVEMBER 11, 2025   

WARM UP

2:00 run/bike/row
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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

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STRENGTH: Strict Press   2 - 2 - 2 - 2 - 2 - 2 building (Oct. 27)

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METABOLIC CONDITIONING:

21-15-9-9 reps for time of:
Thrusters (95/65)
Lateral burpees over the bar

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COOL DOWN

2-3 walk or easy bike

1:00 puppy dog stretch
1:00 seal stretch

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‍WEDNESDAY MASH UP    NOVEMBER 12, 2025

Warm up:

2:00 run/bike/row/ski

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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.

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‍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!

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‍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
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*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.

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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
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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

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SATURDAY  November 15, 2025

OPEN GYM

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