3938 Wednesday 11/27/2024

LifeTime will be closed on Thanksgiving. We won’t have classes Friday but we will have a spicy workout for you!

A
3 Rounds
run 2 laps
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 behind neck press + 5 OHS with bare bar
(15 min)

B
10 min EMOM
1 Power Snatch

10 min EMOM
1 Squat Snatch
(20 min)

C
5 rounds
3 unbroken bar muscle-ups
5 unbroken chest-to-bar pull-ups
7 unbroken knees-to-elbows
10 x shuttle runs (1 rep = 25 ft out/25 ft back)
*For Rx: the MU, Pull-up and K2E need to be done unbroken as one complex
-Penalty for breaking is 5 burpees
*15 min timecap

3937 Tuesday 11/26/2024

A
100 single unders
10 sit to stand, each leg
10 light KB snatch, each arm
100 DU
(15 min)

B
5 rds
50' Hand Over Hand Sled Pull
25 Abmat situps
(15 min)

C
AMRAP 4 Rds
Spend specified time at each station
Round 1: 30 sec
Round 2: 60 sec
Round 3: 90 sec
Round 4: 120 sec
Station 1: Single DB lateral step-ups - switch sides as needed
Station 2: Single DB devils press - alt. sides
Station 3: Side planks

*DB: 50/35lb, Box: 24/20in
(15 min)

D
2 Laps KB front rack carry
*rest 1:00 each time you break
(8 min)

3936 Monday 11/25/2024

A
Coach led warmup
(15 min)

B
Back Squats
Work to Heavy
(20 min)

C
500m row
2 Squat cleans (225/135)

500m row
4 Squat cleans (205/125)

500m row
6 Squat cleans (185/115)

500m row
8 Squat cleans (165/105)
*15 min timecap

3935 Saturday 11/23/2024

A
2 rounds
20 banded pull apart
18 cal row
16 banded chest press
14 air squat
12 burpees

B
5x5 pendlay row
5x5 barbell floor press

C
“Tatonka”
Team of 3

10 minute amrap
P1: 2 bar muscle up
4 t2b
6 wall ball 30/20

P2: 15/10 cal ride

P3: 12/10 cal ski

Rest 1 minute

10 minute amrap
P1: 2 wall walk
4 burpee to target
6 wall ball ground to overhead

P2: 15/12 cal row

P3: 1 lap run

Flow: Each partner starts at one of the stations, rotating through to the next station when work is completed. Gymnastics moves to bike, bike to ski, ski to gymnastics. Same format in part 2. Wall walks to row, row to run, run to wall walks.

3934 Friday 11/22/2024

A
Warmup with a partner
1 junkyard dog each
1 length wheelbarrow each
1 min Wheelbarrow distractions each
1 junkyard dog each
*Distractions = Holding your partners feet in the wheelbarrow position, randomly drop one foot. Partner will be challenged to hold the leg up.

Clean & Jerk warmup
Review and Rep:
Setup, Muscle Clean, Front Squat, Squat Clean, Push Press, Push Jerk, Split Jerk, Clean and Jerk
(15 min)

B
Squat Clean & Jerks
3-3-3-3-3
(20 min)

C
20 Squat Cleans (95/65 lb)
20 Push Jerks
20 Power Cleans
20 Clean & Jerks
*8 min timecap

D
3 attempts at max T2B
*rest 2:00 between attempts
(8 min)

3933 Thursday 11/21/2024

A
2 min cardio of choice
3 Rounds
10 jumping squats
10 pushups

40 Lateral Partner Burpees, 20 ea
Like a bar facing burpee but starting parallel to your partner, do a burpee then hop over your partner.
(10 min)

B
10 min EMOM
5 Bench Press

C
Team of 3
30 min AMRAP
Max Cal Row
Max Cal Ski
Max Burpees
*Each athlete works at a station. Switch as needed.

3932 Wednesday 11/20/2024

A
3 min Ski or Row
1 length walking lunges
10 hanging scap pulls
10 kb sdhp

1 length walking lunges
10 kip swings
5 strict hspu

1 length walking lunges
10 strict pullups
10 kb sdhp
(10 min)

B
Weighted Pullups
5x3
*Alternate with freestanding handstand practice
(15 min)

C
5 rounds
21 air squats
15 SDHP (95/65lb)
9 alt. barbell wipers
*13 min timecap

D
3 Rounds
10 DB curls
max set banded tricep ext
*rest to recovery between rounds
(5 min)

3931 Tuesday 11/19/2024

A
Coach Led Warmup
(10 min)

B
Back Squats
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(25 min)

C
9 min AMRAP
10-20-30-40... double-unders
5-10-15-20... KB lunges (53/35lb)
5-10-15-20...V-ups
*Add 10 reps to DU and 5 to lunges/V-ups to each new round
*For lunges, use 1 KB in the front rack.

D
3 Rounds
50' suitcase carry, ea
1:00 plank
*rest to recovery between rounds
(10 min)

3930 Monday 11/18/2024

“I think, therefore I am.”

— Descartes

A
3 min cardio of choice
3 rds
4 wall walks
8 air squats
12 KB swings
*Spend remaining time opening the shoulders
(10 min)

B
Strict Press
Work to Heavy
(15 min)

C
With a partner:

At 0:00 and every 3 min:
6 synchro OHS (95/65)

20 wall walks
30 1 db devils press
40 1 db step overs (24/20, 50/35)
50 pullups
40 1 db step overs (24/20, 50/35)
30 1 db devils press
20 wall walks
*For step overs, DB can be held at side or front rack. Alternate arms on Devils Press
*24 min timecap

3929 Saturday 11/16/2024

A
On a 10 minute clock, accumulate in any order

3 laps
20 cal ski
20 KB American swings
20 empty barbell muscle snatch
20 cal ride

B
Every 3 minutes x 4 rounds rest 1 minute between rounds
4 snatch
3 snatch
2 snatch
1 snatch

Flow: in a 3 minute window, complete 4-3-2-1 snatches. Increase weight for each. Rest 1 minute between each 3 minute round.

C
With a partner
“Escobar”
4 rounds, shared burden
50 power snatch (75/55)
50 wall balls (20/14)
6 rope climbs
20/16 cal ride

Flow: shared burden for all movements. Goal is sub 30. Scale rope climbs first.

3928 Friday 11/15/2024

A
10 reps of each
Forward/backward leg swings
Lateral leg swings
Forward/backward arm swings
Forward/backward big arm circles

With a barbell
3 rds
10 bent over rows
10 behind the neck presses
10 lateral jumps over the bar
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(20 min)

C
21-15-9
Bar Facing Burpees
Hang power clean and jerks (95/65lb)
*8 min timecap

D
Coach led mobility and cooldown
(5 min)

3927 Thursday 11/14/2024

A
30 air squats
20 double unders
20 cossack squats
20 double unders
10 down dog to up dog
20 double unders

10 kip swings
5 handstand holds 3-5 sec
5 strict pullups
2x max hs hold
(10 min)

B
12 min EMOM
Min 1: 5-7 strict pullups
Min 2: 10-15 pushups

C
Every 4 min x 5 rounds
24 double-unders
12 SA DB front squats - R (50/35lb)
12 strict HSPU
12 SA DB front squats - L
24 double-unders
*R and L are referring to the shoulder the DB is resting on.

D
100 banded triceps pushdowns
Every break do 10 situps
(5 min)

3926 Wednesday 11/13/2024

A
8 min AMRAP
8 alternating bird dog holds
8 cal row
8 alternating hamstring scoop stretches
8 cal row
8 sumo squats
8 cal row
8 good mornings

B
Deadlifts
3x10
3x5
(20 min)

C
Alternate full rds with a partner:
5 rds each
Ride 12/9 Cal
12 lateral jumps
6x 25' shuttle sprints
*16 min timecap

D
Walk for cooldown
(5 min)

3925 Tuesday 11/12/2024

A
Shoulder Warmup

2-3 rds
With a pvc or empty barbell
10 muscle snatches
run 1 lap
10 behind the neck snatch grip push press
run 1 lap
10 overhead lunges
run 1 lap
(15 min)

B
Snatch Balance
4x3

Squat Snatch
4x3
(15 min)

C
9-7-5
Squat snatches (135/95lb)
Ring muscle-ups
400m run
*16 min timecap

3924 Monday 11/11/2024

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

— THOMAS JEFFERSON

A
Coach led warmup
(15 min)

B
Back Squats
1x1 70%
1x1 77.5%
4x3 82.5%
1x3+ 82.5%
(20 min)

C
With a partner, shared burden for max reps
3 min squat clean thrusters (75/55lb)
2 min DB renegade rows (50/35lb)
1 min P1: DB woman-makers, P2 burpees
1 min P1: burpees, P2: DB woman-makers
2 min DB renegade rows
3 min squat clean thrusters
*1 woman maker = Push Up + Row R + Row L + Devils Press
**In the middle 1 minute sections, for the first minute P1 does woman makers and P2 does burpees, in the next minute switch
(12 min)

3923 Saturday 11/9/2024

A
400 meter run
10 KB RDL per leg
400 meter row
15 KB Russian swing
200 meter ski
20 barbell deadlift (95/65)

B
20 min EMOM
1 Deadlift

C
20 min AMRAP
“Assistant to the Regional Manager”
1 lap run each, alternating
2-4-6-8-10…
Synchro alternating DB snatch 50/35
Synchro Double DB box step overs 20”, 50’s/35’s

*Flow:
P1 runs a lap, then p2 runs a lap. Once both partners run a lap - continue to 2 synchro snatches and 2 synchro step overs. 1 lap each then 4 snatches 4 box step overs. Continue for 20 minutes.

3922 Friday 11/8/2024

A
Coach Led Warmup
(10 min)

B
12 min EMOM
Min 1: 15-20 Double Unders
Min 2: Ride for cal
Min 3: Plank

C
100-75-50-25
Double-unders
10-15-20-25
Thrusters (115/75lb)
Jumping lunges
*15 min timecap

D
Cooldown Ride
(5 min)

3921 Thursday 11/7/2024

A
2 rds
3 min cardio of choice
10 90/90 Hip Rotations, ea
10 Hollow Rocks
1 min front rack PVC stretch
10 banded good mornings
:30 sec bottom of the squat with PVC in front rack
(15 min)

B
Hang Power Cleans
*Work up to heavy set of:
3 hang power cleans
2 hang squat cleans
1 front squats
(15 min)

C
AMRAP 9 min
3 hang power cleans (185/125lb)
2 hang squat cleans
1 front squats
9 T2B

D
100 straight leg ab mat situps for time
(5 min)

3920 Wednesday 11/6/2024

A
Coach Led Warmup
(10 min)

B
Strict Press
1x1 70%
1x1 77.5%
4x3 82.5%
1x3+ 82.5%
(20 min)

C
Buy in:
5 min bike cals
Then straight into: 10 min AMRAP
10 box jump overs (24/20in)
10 back squats (95/65lb)
*Score is reps + cals

D
3 rounds
max strict pullups
rest 1:30 between rounds

3919 Tuesday 11/5/2024

A
250m row
10 Inchworms + push-up
40 double unders
10 burpees
250m row
10 single DB strict presses, ea
40 double unders
10 DB snatch, ea

Snatch Prep
(15 min)

B
Power Snatches
5-5-5-5-5
(20 min)

C
5 min AMRAP
Sandbag or Dball ground to shoulder

D
3 rds
10-15 barbell curls
Max banded triceps pushdowns
(5 min)