Workouts

Print
Press Enter to show all options, press Tab go to next option

 


November 1

Every 5 minutes for 20 minutes:

22 kettlebell swings

22 box jumps

22 cal row

*Have a clock set for 20 min, counting up. Do 22 reps of these 3 movements on minutes 0, 5, 10, and 15. Rest in the remaining time you have after completing the 22 cal row. Set rower on CALORIES and not METERS. Substitute weighted box step ups if you cannot do box jumps.


November 4

5 rounds:

10 burpees

15 wall balls

200 meter run


November 7

AMRAP - 12 min:

5 front squats (135 lb)

7 push-press (135 lb)

9 pull-ups

*choose a challenging weight, where the 5 reps are difficult. 135 lb is the prescribed weight, but pick one that best fits you.


November 10

For time:

40-30-20-10

wall balls

sit-ups


November 13

6 rounds:

12 burpees

200 meter sprint

-2 min rest after each round

*Keep time and try to make every round around the same time. Rest 2 minutes after each round to catch your breath. Make sure you sprint on the runs.


November 16

For time:

30 power cleans (95)

30 front rack lunges

400m Run

20 power cleans (135)

20 front rack lunges

400m Run

10 power cleans (165)

10 front rack lunges

400m Run

*Do lunges at same weight as power cleans. These are the prescribed weights, but choose yours based on your experience and level. Make sure the weight gets heavier as you go. Alternate legs on the lunges. Ex: on the 30 you would do 15 on each leg.


November 19

3 Rounds of:

AMRAP - 4 minutes

10 pull-ups

5 push press (115)

100 meter farmers carry (55 in each hand)

-Rest 2 minutes after each 4 min AMRAP

*Set a clock and perform the above movements as many times as possible in 4 minutes. Rest 2 minutes and then repeat for 3 total rounds. 


November 22

AMRAP - 20 minutes

7 thrusters (95)

14 calorie row

7 burpees

14 box jumps

7 pull-ups

14 push-ups


November 25

Every 5 minutes for as long as possible:

400 meter run

21 kettlebell swings

12 body weight squats

*Start a clock and perform the following movements one time. Rest in the remaining time you have left of the 5 minute cap. Perform this as many times as possible as long as you are finishing within the 5 minutes. 


November 28 - Benchmark

 

 1    
 2    
 3    
 4    
 5    
 6    
 7    
 8    
 9    
 10    

1000 meter row

50 thrusters (45)

30 pull-ups

*For the thrusters, use an empty barbell (45 lbs). As fast as possible, complete the 3 movements one time. Make sure you keep track of your time. Thrusters must be a complete squat and then a press overhead on the way up. 

(Send Chris Caver an email with your official time to have your name posted on the board)