Monday, November 26th - Saturday, December 1st

Monday

 

Easing back from the holidays; aim is to keeping moving, sweat, feel good/ready for the week.

 

SLAMRAP 40

400m run

40-60s Weighted Plank

10-12 Burpee KB Deadlifts (moderate)

30s-45s Supinated Grip Chin over Bar + Active Hang*

25/15 cal AB

15-30s Ring or Dip Support Hold

50-100ft Duck Walk**

DU/SU – choose number/attempts for yourself.

 

Rest 3, then 2, then 1, then go in remaining time

 

Challenge:

*2-4 Rope or Legless Climbs

**3-6 Wall Walks

 

Tuesday

 

4 min DU/SU Tech

+

A. Back Squat – Build to a heavy 10;

+

B1. 8-10 DB Bench Press; rest 45-60s 

B2. 8-10 DB Power Clean; rest 45-60s

B3. Arms only Assault Bike for 20-30s; rest as needed

x 3-6*

(*count warm up sets)

+

30s AB @85% effort

30s AB @50% effort

x 5

 

Wednesday

 

A1. 8-10/side DB Split Squats; rest 45s

A2. Max (-1) reps  Strict Supinated Pull Ups; rest 45s

A3. 20-30 Feet Elevated Shoulder Taps; rest as needed

x 3-4;

+

400m run 
(Rest 2)
500m Row or 26/15 cal AB

(Rest 2)
26/15 cal AB or 500m row (alternate)
(Rest 2)
15 Burpee Pull Ups or Burpee Ring Rows  
(Rest 2)

40 WB FT

 

Thursday

A. OTM x 9

Push Press

6, 6, 6, 4, 4, 4, 2, 2, 2

+

B1. 10-12 PVC Hollow Rock; rest 30

B2. 8.8 Beat Swings – first 8 shallow and fast; second 8 w/ as big swing as possible; rest 30s

B3. 6-8 DB RDL @32x1 – keep light, *tempo focus*; rest 30s

B4. Toes to Bar/Knees to Elbows – Max (-1) reps without loss of rhythm; rest as needed

x 3-4

+

AMRAP 6

6 KBS

50ft Walking Lunge

6 KBS

6 Shuttle Runs

 

Friday

 

5 min DU/SU tech

+

A. Clean Grip Deadlift – Build to a tough 3 for the day, no grinders; form priority

+

AMRAP 15

7 Power Clean (<=75/55)

7 Burpee Over Bar

7 Thrusters

7 Pull Ups/Ring Rows

 

Rest 2, then 1, then go in remaining time

 

Saturday

 

W/ a partner

 

AMRAP 7

Partner A runs 200m

Partner B is

AMRAP

10 DB Crossover Hang Clean and Jerk

5 Toes to Bar

 

(rest 3)

 

AMRAP 7

Partner A rows 250m

Partner B is

AMRAP

10 DB Thruster

5 Pull Ups/Ring Row

 

(rest 3)

 

AMRAP 7

Partner A is 12/7 cal AB

Partner B is

AMRAP

10 DB Power Clean

5 Burpees