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November 2nd - 7th, 2026
MONDAY NOVEMBER 2, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
8 cat cows
8 Samson stretches
8 PVC passthroughs
8 glute bridges
STRENGTH: Back rack - Barbell lunges. 2 reps on each leg (Oct. 19 - 4 reps) Last week!
METABOLIC CONDITIONING:
Death Zone
In groups of 3, for max calories:
:15 air bike
Rest
:30 air bike
Rest
:45 air bike
Rest
:60 air bike
Rest
:45 air bike
Rest
:30 air bike
Rest
:15 air bike
– Rest while group-mate rotate turns.
– Score is total calories for each person; log each set. Re-set bike each round
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
TUESDAY NOVEMBER 3, 2026
WARM UP
2:00 row/bike/ski
2 Rounds
1:00 single unders/2nd Rd 1:00 double unders
8 seal rocks
8 banded pass throughs
8 banded presses
8 deadbugs
STRENGTH: Barbell Press (strict) 1-2 Warm up sets of 5 reps
1-2 Warm up sets of 5 reps
3 sets x 5 reps @70-75% of your most recent 5 rep max (Oct. 20) or if none recorded - test your 5Rm today OR complete these at 7/10 RPE
METABOLIC CONDITIONING:
It's Logic
5 rounds for time:
4 wall walks/2 wall walks/4 Inch worms + push ups
48 double-unders/96 single unders
Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 calf stretches
WEDNESDAY MASH UP NOVEMBER 4, 2026
Warm up:
2:00 run/bike/row/ski
1 Round
5 Inchworms with seal and down dog
10 air squats
10 single arm DB or KB presses each side
10 scap only pull ups
10 barbell deadlift
10 arch/hollow swings
10 goblet squats - warm up weight
Warm up Deadlift and Push Press
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
6 Deadlifts, 275/185
12 Lateral burpees over bar
AMRAP 6 minutes of:
6 Double Dumbbell (or KB) Push Press, (50/35)(35/20) (53/35 KB)(35/26 KB)
6 Pull-ups/Jumping pull ups/ring rows
AMRAP 6 minutes of:
12 Goblet Squats, (53's/35's)
12 Strict Toes-to-bar/Toes to KB
*Rest 3 minutes between workouts.
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders
TEAM THURSDAY NOVEMBER 5, 2026
WARM UP
2:00 run/bike/row/ski
2 Rounds
:15 low dragon
8 plate halos (4 each direction)
8 feet together squats
4 candlestick rolls ups with or without plate
SKILL: Pistols!
Everyone will pass through each level at least once. Everyone start with step one, if you have your pistols, move to band assistance, then full.
1 set x 14 reps (7 each leg) alternating foot behind heel pistol
1 set x 14 reps (7 each leg) alternating sit to box or bench - as low as possible
1 set x 14 reps (7 each leg) alternating pistol with band assitance - work on lighter band!
1 set x 14 reps (7 each leg) alternating pistols - or as many as possible
TEAM METABOLIC CONDITIONING:
AMRAP 20:00
4 strict ring dips
6 strict knees-to-elbows
20ft sandbag bear hug carries (as heavy as possible)
– One partner completes a full round, then switch.
FRIDAY NOVEMBER 6, 2026
WARM UP
2 Rounds
8 bootstrappers
8 hips down push ups
4 broad jumps
8 knee push ups
8 glute bridges
STRENGTH: Bench Press establish a 5 rep. for a 5 - 3 - 2 - 1 series
METABOLIC CONDITIONING:
3 Rounds for time:
20 wall balls (20/14#)(10/9')
20 box jumps (24/20")
10 cals on rower or bike
Rest 1:00
Cool Down
2-3 bike/walk
1:00 seal stretch
SATURDAY November 7, 2026
OPEN GYM 0800 - 1000