Training: November 2019

Saturday, November 30, 2019

[Thursday] 11.28. 19 Shred A + Core

AM
[A] Run 1 mile

[B] Shoulder mobility

[C] Shred A- FM

[D] For Time:
80 DU
40 GHSU
40 Push-ups
60 DU
30 GHSU
30 Push-ups
40 DU
20 GHSU
20 Push-ups
20 DU
10 GHSU
10 Push-usp

19:44

[Monday] 11.25.19 RPM Cycle

PM
[A] RPM Cycle- Golds Gym- Murfreesboro-North
45 minutes cycle

[Saturday] 11.23.19 Hot Yoga

PM
[A] Hot Yoga- Golds Gym- Murfreesboro-South
60 minutes Power

Friday, November 22, 2019

PM
[A] Shoulder mobility

[B] 15 minutes to find Heavy 3 rep- Deadlift
During this time 3 sets max Kipping pull-ups, at the end of 15 minutes substrate pull-ups from 50. If there is a deficient- perform that number of burpees.

135, 225, 275, 315, 365

17, 13, 9- Then performed 11 burpees

[C] 20 min AMRAP- "Rankel"
6 DL (#225)
7 Burpee pull-ups
10 KBS (#70)
Run 200 m (2 laps)

4+ 24

[D] 12 min EMOM
Min 1: Max HS holds
Min 2: 20 push-ups
Min 3: Ring support, holds (~30 seconds)

[E] 20 minutes Sauna

[Wednesday] 11.20.19 PM Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro- South
60 minutes HIIT w/ Jackie

Tuesday, November 19, 2019

[Tuesday] 11.19.19 Ingram HIIT

AM
[A] Treadmill 3 minutes @ 6.1 mph
2 Rounds
:30 sec- Banded squats
:30 sec- Arnold presses
:30 sec- Boat crunches w/o hands on floor

[B] Treadmill 3 minutes @ 6.1 mph
2 Rounds
:30 sec- Banded deadlift
:30 sec- Snow angels
:30 sec- Russian twist

[C] Treadmill 3 minutes @ 6.1 mph
2 Rounds
:45 sec Mt. climber
:45 sec KB Suit case carries
:45 sec Plank

[D] Shoulder mobility

[E] 3 Rounds for work:
10- Reverse straight raises- pause w/ extension (#10)
Max Chin-up hold

[Sunday] 11.17.19 Body Attack

PM
[A] Shoulder mobility

[B] Body Attack with Lyle
60 minutes of HIIT

[Saturday] 11.16.19 Hot Yoga

AM
[A] Hot Yoga @ Golds Gym- Murfreesboro- North
60 minutes- Power

Wednesday, November 13, 2019

[Wednesday] 11.13.19 Chest + Core

PM
[A] 4 Rounds for work:
8 Plyo push-up to bench (#8)
8 Dips (#8)
1 Rope climb (#8)
30 DU (#8)

[B] 4 max holds of handstand
15, 15, 13, 11

[C] 5 Rounds for work
40 yard sled push- (5-#45)
Max Diamond push-ups (~10)

[D] 4 Rounds
20 Cal row
Max wide push-ups (~8)

[E] 20 minutes in the sauna

[Tuesday] 11.12.19 Pull-ups + Back

PM
[A] Pull-ups (w/ 8 lb vest) -4x max reps
5, 5, 4, 4

[B] Close-grip pull-ups (#8) - 4x max reps
4, 3, 3, 3

[C] Dragonfly progression

[C] Farmer carries 4x 1 lap- R/L (#60 DB)

[Thursday] 11.7.19 "Rocky" with Legs

PM
[A] Shoulder mobility

[B] Rocky
5 minute dead hang*

Every break complete

800m Run
20 Push-ups
20 Air squats

[C] Dragonfly progression

Tuesday, November 12, 2019

[Monday] 11.11.19 Metcon + Core + Sauna

PM
[A] Shoulder mobility

[B] 5 Rounds for time:
20 Cal row.
15 GHSU
10 Pull-ups
5 Hang power cleans (#115)

20:45

[C] 4 Rounds for work:
Max ring rows- elevated
12 KB Hold Marches (#70)
12 Back extension (#10)

[D] 1000m row

[E] 20 minutes in sauna

[Sunday] 11.10.19 Body Attack

PM
[A] Body Attack with Lyle
60 minutes HIIT

[Saturday] 11.9.19 Hot Yoga

AM
[A] Hot Yoga at Golds Gym- Murfreesboro North
60 minutes Power yoga

[Friday] 11.8.19 GRIT Plyo

PM
[A] Shoulder mobility

[B] GRIT Plyo Golds Gym Murfreesboro-South
30 minutes HIIT

Thursday, November 7, 2019

[Wednesday] 11.6.19 HIIT + MetCon

[A] Shoulder mobility

[B] HIIT

30 seconds work/ 10 seconds rest

In n Out Shoulder Tap Push-ups
360 Mountain Climber
Shotcaller Burpee (knee in push-ups each side burpee jump)
Plank side right

Plank side left
Drop dead push-up to Knee in
Froggers (Low-hands on ground burpees)
Break Dancers
Broad Jumpers
Tricep Extension Knee-ins (plank fore-arms)

3 Rounds with 2 minutes of rest between rounds

[C] 10 min AMRAP

8 DL (#205)

8 T2B

8 Tricep dips

4 rounds

[Tuesday] 11.5.19 HIIT

[A] HIIT

30 seconds work/30 seconds rest

Butt kicks

Spider mt. climbers

Plank rotational- alternating

Split lunges

Dive bomber push-ups

Plank get-ups

Skater jumpers

Mt. climbers to knees

Push-ups jacks

Jumping squats

Complete 2 rounds- Rest 2 minutes between rounds

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