November 17 thru 22

17 Nov

Monday and Tuesday

800m Run

20 Air Squats

20 push-ups

20 Ring Rows pull-ups

50 KB Swings

Box step up (20″) with dumbbells, 25 right , 25 left 25

Floor Press with DB

10 Ring Rows

200 jumps Jump rope

20 Steps walking lunges

15 Dumbbell Push-press

15 Dumbbell Upright row

800 meter run

15 Dumbbell Deadlift

20 Ring dips

20 DB Power Cleans power-cleans

50 Box Jumps 24

10 Dumbbell Thruster

20 push-ups

20 Ring Rows

Pick one dumbbell weight that will be challenging Doug and Adam 30 or 35, Nichole 20 or heavier, Grace and Heather maybe use the 10 or 5 lb plates? Have fun. This should take a while.

Wednesday and Thursday

Floor Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)

Rotate the lifts and take small breaks (to change weights maybe). Try a barbell floor press and dead lift if you need more weight. Do a couple warmup sets to make sure you will have a challenging starting weight.


Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 meters

Grace and Heather you can sub rowing or box step ups for 2min

Friday and Saturday

15 Rounds of

1 min KB swings 35/24/18 This should be an all out effort, fast and hard!! Keep track of your first rep count and then do your best to match it on the all the other rounds.

2 min Sumo Deadlift High Pullups. Same KB as above. This is the recovery so slow and steady.


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