November 3rd - 8th, 2025

‍

‍MONDAY    NOVEMBER 3, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 down dog to seals
8 air squats
8 single arm DB presses
8 deadbugs

STRENGTH:   Single Arm Dumbbell Three-Point Row

10 - 10 - 10 - 10

Building as heavy as possible each arm

‍
METABOLIC CONDITIONING:
For time:

1-minute handstand hold    50 AbMat sit-ups

1-minute handstand hold    40 AbMat sit-ups

1-minute handstand hold    30 AbMat sit-ups

1-minute handstand hold    20 AbMat sit-ups

1-minute handstand hold    10 AbMat sit-ups

Sub. as long as possible handstand or 1-minute plank

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

‍

‍TUESDAY    NOVEMBER 4, 2025   

WARM UP

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC Kang squats
8 PVC snatch grip behind the neck presses
8 hips down push ups
‍

STRENGTH:  Squat Clean 2 - 2 - 2 - 2 - 2 - 2 climbing (Oct.21) get a good set-up for each

‍

‍METABOLIC CONDITIONING :‍

Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 20 KB swings (Russian) (53/35)
Even minutes: 20 lateral hops over the KB

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

‍
‍
‍WEDNESDAY MASH UP    NOVEMBER 5, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 cat cows
10 bootstrappers
10 push ups
10 barbell deadlifts
10 barbell hang power cleans
10 tuck ups

Warm up hang power clean

‍

METABOLIC CONDITIONING :‍

AMRAP 5 minutes of:
3-6-9-12-15-etc reps:
Hang Power Clean, 115/75
Calories, Air Bike

AMRAP 5 minutes of:
3-6-9-12-15-etc reps:
Deadlift, 225/155
Push-ups on barbell

AMRAP 5 minutes of:
15 Cal. Row
15 Rower seat Pikes

*Rest 3 minutes between workouts.

‍

‍TEAM THURSDAY   November 6, 2025

Warm up:

2:00 bike/row/run/ski
‍

2 Rounds for quality

:15 each side low dragon stretch
8 PVC passthroughs
8 PVC sumo stance good mornings
8 feet together squats
4 candlestick roll ups with or without counter weight

If needed: additional calf stretch each side

Skills: Pistols!

Everyone will pass through each level at least once. You can stay at the level you want to work on!

1 set x 14 reps (7 each leg) alternating sit to box or bench

1 set x 14 reps (7 each leg) alternating foot behind heel pistol

1 set x 14 reps (7 each leg) alternating pistol with band assistance - decrease band thickness this week!

1 set x 14 reps (7 each leg) alternating pistols

‍

Team Workout:

12:00 AMRAP
Partner 1: 10/15-cal row
Partner 2: works through AMRAP
8 burpees
8 double-DB power cleans (35/50 lb)

*continue where partner leaves off

‍

Cool down

2:00 walk or bike
10 cat cows
1:00 scorpion stretch each side
‍
‍

FRIDAY   NOVEMBER 7, 2025

WARM UP

2:00 run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders (2nd round)
5/5 World's greatest stretch
8 goblet squats
8 PVC passthroughs
8 PVC sumo good mornings
8 arch/hollow swings

STRENGTH:  Sumo Deadlift  5 - 5 - 5 - 5 - 5 - 5 - new serie!

‍

‍METABOLIC CONDITIONING:

4 rounds for time of:
30 Double-Unders OR single Cross-Overs
20 chest-to-bar pull-ups/jumping chest-to-bar pull ups
30 wall-balls shots (20/14#) (9/10" target)

‍

SATURDAY   NOVEMBER 8, 2025

OPEN GYM  0800 - 1000

‍