Monday, November 16th, 2020
Swift Clean
Warm Up
Deep Sea
AMRAP 5
5 Devil's Press #40/30
5 Side Lunge + Side Lunge + Jump Squat
AMRAP 4
4 Devil's Press #40/30
4 Toes to Bar
4 Side Lunge + Side Lunge + Jump Squat
AMRAP 3
3 Devil's Press #40/30
3 Toes to Bar
3 Side Lunge + Side Lunge + Jump Squat
AMRAP 2
2 Devil's Press #40/30
2 Toes to Bar
2 Side Lunge + Side Lunge + Jump Squat
AMRAP 1
1 Devil's Press #40/30
1 Toes to Bar
1 Side Lunge + Side Lunge + Jump Squat
*Rest 1:00 between each AMRAP
*Start back at the top with Devil's Press after each rest period.
Cool Down
5-7 minute walk at an easy pace.
Scorpion Stretch (Alternating) 1 min
Quad Stretch (Alternating) 1 min
Tuesday, November 17th, 2020
Outrun Me
Warm Up
Sir Mix A Lot
AMRAP 20
20 Russian Twists (10/per side) #20/14
30 Ice Skaters (15/per side)
40/28 Cal Air Dyne (or 2:00 of cardio)
50 Empty Barbell Push/Pull 20 Press/30 Row (#45/35)
60 Sec Mixed Rack Hold (:30/per side)
Wednesday, November 18th, 2020
Elevated Load Up
Warm Up
The Kid
AMRAP 18
3 High Box Jumps 30"/24"
17 Alt. DB Snatch #40/30
:24 Hollow Hold
30 KB Russian Swings 53/35
Friday, November 20th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Sustain
3 Rounds For Time (Or not):
1) 15 Jump Squats
2) 15 Push-Ups
3) 15 V-Ups
4) 15 Mt. Climbers
5) 15 Burpees
6) 15 Supermans
7) :60sec Plank (Pushup Position)
8) :30sec Rest
Saturday, November 21st, 2020
Outrun Me
Warm Up / Mobility
Dynamic Warm Up (Full Body 7-10mins)
Airborne
20-18-16-14-12-10-8-6-4-2
Plate Ground to Overhead 45/35
Plate OH Alternating Lunges 45/35
*20 Double Unders after each set
Cool Down
400m-600m Easy Walk (minimum)
Standing Calf Stretch 1-2mins/side
Seated Pike Stretch 1-2 mins
Monday, November 9th, 2020
Swift Clean
Warm Up
Cold Cut Combo
3-4 Rounds (Athlete’s Choice)
:45sec Work :15 sec Rest Transition
*Max Reps in :45sec a each station.
1) 7 MB Sit ups + 14 MB Russian Twists
2) 7 Jump Lunge + 14 Air Squat
3) 7 Pushups + 14 Shoulder Taps
4) :45sec Cardio (Athlete's Choice)
5) :45sec Rest
Tuesday, November 10th, 2020
Outrun Me
Warm Up
The Dark Knight
AMRAP 16
4 Devil's Press #40's/30's
5/5 Sit Throughs
6 Pull Ups (Strict)
*Finish each round with a 200m Run (1min of cardio)
Wednesday, November 11th, 2020
Elevated Load Up
Warm Up
Fender Bender
5-10-20-30-20-10-5
Wall Balls 20/14
Russian KB Swings 70/53
*30 Double Unders after each completed set.
Friday, November 13th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Make or Break
30-25-20-15-10
Cals on an Assault Bike
Single Arm Dumbbell Hang Cleans #50/35
*Switch arms every 5 reps
Cool Down
400m walk (Minimum) at an easy pace
Half Kneeling Hamstring Stretch 1min/side
Seated Pike Stretch 1-2mins
Saturday, November 14th, 2020
Outrun Me
Warm Up / Mobility
Dynamic Warm Up (Full Body 7-10mins)
Onward March
AMRAP 15
5 Press #95/65
5 Push Press #95/65
10 Box Step Ups (Weighted) 24"/20" #50/35
15 Sit Ups
Cool Down
5-7 minute (minimum) Walk/Row/Bike @ an easy pace.
Thread the needle 1min/side
Seal Pose + Down Dog 1 min
Monday, November 2nd, 2020
Swift Clean
Warm Up
Cool Down
400m Walk (minimum) at an easy pace
Tuesday, November 3rd, 2020
Outrun Me
Warm Up
Mixer
AMRAP 16
6 DB Power Cleans (Athlete's Choice)
8 Renegade Rows 4/4 (Athlete's Choice)
100m Mixed Rack Suitcase Carry (switch @50m)
200m Run
Cool Down
5-7 min (minimum) walk @ an easy pace.
Seated Pike Stretch 1 min
Standing Calf Stretch 1min/side
Wednesday, November 4th, 2020
Elevated Load Up
Warm Up
A Beautiful Blend
4 Rounds
:30 sec Work :15 sec Rest/Transition
1) Alt DB Snatch 50/35
4) Sit Throughs
6) Cardio (Athlete's Choice)
Cool Down
400m-600m Easy walk.
Foot Elevated Hip Opener 1-2 min/side
Child’s Pose on Bench/Box 1-2mins