Week of Nov 28th

Monday
5 sets @ moderate effort:
30 seconds KBS - moderate
30 sec walk
30 sec Push-up burpees
30 sec walk
30 sec Air Squats
30 sec walk
30 sec Airdyne
3 min walk/recover

Wed
A1. Deadlift, 1 tough rep x 4 sets, 10 sec
A2. Power Clean, 1 tough rep x 4 sets, 10 sec
A3. Vertical Jump, 5 max effort reps x 4 sets, 3 min
B1. Press @ 21X1, 4-3-2, 2 min
B2. Heavy One Arm Row, 4-6/arm x 3 sets, 2 min - use a KB if needed
C. GH Sit-ups, 10 reps x 4-7 sets, 60 sec - you decide

Fri
5 rounds for time:
Row 500m
100ft Bear Crawl
12 Walking Lunges - hold heavy KB in right hand
12 Walking Lunges - hold heavy KB in left hand

Monday
10 x 30 sec KB Swing/30 sec walk - keep the kb lite
+
5 min rest
+
10 x 30 sec Airdyne @ 85%/30 sec EZ
+
5 rounds for time:
100 high knee jump rope
5/arm turkish get-ups - tough

Wed
A1. Deadlift, 1 tough rep x 3 sets, 10 sec
A2. Power Clean, 1 tough rep x 3 sets, 10 sec
A3. Box Jump, 3 tough reps x 3 sets, 3 min
B1. Press @ 21X1, 5-4-3, 2 min
B2. Heavy One Arm Row, 6-8/arm x 3 sets, 2 min - use a KB if needed
C. GH Sit-ups, 10 reps x 3-5 sets, 60 sec - you decide

Fri
5 rounds for time:
Row 500m
15 Push-up Burpees

Nov 18th

Friday
Row as many meters as possible in 20 minutes - however, you have to perform 10 squats at the beginning of every minute (i.e. you start the workout with 10 squats)

Nov 7 - 12

Monday
5 minutes of high knee jump rope
rest 5 minutes
5 x 300m Row @ 50% effort/300m Row @ 85% effort
rest 5 minutes
5 minutes of high knee jump rope

Wednesday
A1. Front Squat @ 20X1, 3-3-3-3, 2 min
A2. Chin-ups @ 20X0, 2-3 reps x 4 sets, 2 min - add weight/assistance as needed
A3. Bench Press @ 30X1, 4-4-2-2, 2 min
B. GH Sit-ups, 10 reps x 4-6 sets, 30 sec rest - you decide

Friday
5 sets - for reps - work @ 80-85% effort:
1 min - Box Jumps - jump up/step down
1 min - push-up burpees
1 min - air squats
2 min - walk/recover