November 17th - 22nd, 2025

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‍MONDAY    NOVEMBER 17, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
4 inch worm with seal and down dog
8 banded presses
8 banded good mornings
8 hollow rocks

STRENGTH:   Strict Press   work to your best single (Nov.3)

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METABOLIC CONDITIONING:

EMOM 10:00

1) :45 shuttle runs

2) :45 wall walks/half wall walk/inch worms

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY    NOVEMBER 18, 2025   

WARM UP

2 Rounds
8 Samson stretches
8 single arm DB high pulls each arm
8 single arm DB presses
8 glute bridges
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Then: 1:00 banded trap stretch

STRENGTH:  Sumo Deadlift   4 - 4 - 4 - 4 - 4 - 4 (Nov.7)  think of reverse grip

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‍METABOLIC CONDITIONING: ‍

6 rounds for time of:
8 DB goblet squats (50/35#)
6 right/6 left single-arm dumbbell snatches (50/35#)
48 AbMat Sit-Ups
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‍WEDNESDAY MASH UP    NOVEMBER 19, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single under jumps/cross overs
10 Samson stretches
10 hips down push ups
10 light DB deadlifts
10 light DB hang cleans
10 light DB bench presses
10 light DB box step ups
10 arch/hollow swings

METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
500m Row
15 Dumbbell Bench Press, (50/35)

AMRAP 7 minutes of:
10 Dumbbell Hang Cleans, (50/35)
10 Pull-ups

AMRAP 7 minutes of:

100 (Heavy) Rope Single-unders or 50 Crossovers
20 Box step-ups with ONE dumbbell (50/35)

*Rest 4 minutes between workouts.

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

‍TEAM THURSDAY   November 20, 2025

Warm up:

2:00 bike/row/run/ski
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2 Rounds for quality
1:00 single under jumps/1:00 double unders (2nd round)
8 air squats/8 feet together air squats (2nd round)
8 bench dips
8 strict knee raises
1 rope pull to stand

Then: low dragon stretch each side for ankles‍
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Skills: Rope Climbs! 10-15 minutes

Work on the station to improve your foot wrap

Banded foot work: Sitting on box with bands

Rope on pull up bar: Sitting on box, practice foot work; Hanging from pull up bar, practice foot work and pulling up

Rope: Working on foot work - getting knees high, locking in feet, and standing up.
Working to climb in as few pulls as possible

If proficient with foot wrap, practice legless

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Team Workout:

10 rounds for time:
30 double unders/60 single unders
10 ring dips
10 alternating pistols squats (banded/foot behind ankle/box)

*Each partner will complete 5 rounds. One partner completes one round, while the other partner rests.
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Cool down

2:00 walk or bike
1:00 couch stretch each side
1:00 scorpion each side
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FRIDAY   NOVEMBER 21, 2025

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC Kang squats
:15 PVC front rack stretch
8 glute bridges
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STRENGTH:  Squat Clean   20 minutes to establish a good solid best single (Nov.4)

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‍METABOLIC CONDITIONING :‍

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks (115/80)
10 front squats
15 toes-to-bars

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‍Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back

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SATURDAY   NOVEMBER 22, 2025

OPEN GYM  0800 - 1000

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