Måndag 8 november

 

RXD

30 sec.-60 sec.-90 sec.-120 sec.
Double-unders
Ring Hold (top of Ring Dip)
Burpees
Ring-row Hold (top of Ring Row)
Ring Rows

 

FITNESS

30 sec.-60 sec.-90 sec.-120 sec.
Single-unders
Ring Hold (top of Ring Dip)*
Burpees
Ring-row Hold (top of Ring Row)
Ring Rows

* Foot assisted

Tisdag 9 november

 

RXD

400 m run or equal
Then:
10 Lateral Plate Jump-overs (25/15 lb.)*
10 Plate Lunges
10 rounds

* There and back = 1 rep

 

FITNESS

400 m run or equal
Then:
10 Lateral Plate Jump-overs *
10 Plate Lunges
10 rounds

* There and back = 1 rep

Onsdag 10 november

 

RXD

 500-m Cardio

7 Overhead Squats (155/105 lb.)
Rest 3 min.
4 rounds

 

FITNESS

 

500-m Cardio
9 OH Squats
Rest 3 min.
4 rounds

Torsdag 11 november

 

RXD

6 Woman-makers (40/25 lb.)
12 Toes-to-bars
4 rounds

 

FITNESS

6 Woman-makers
12 Wall-lying Hands-to-feet
4 rounds

Fredag 12 november

RXD

Hang Squat Cleans
2-2-2-2-2

 

FITNESS

Hang Squat Cleans
2-2-2-2-2

* or Power Clean to Front Squat

 

Lördag 13 november

 

RXD

Partner Diane

21-15-9
Deadlifts (225/155 lb.)
Handstand Push-ups
AMRAP 15 min.

* You-go-I-go as needed

 

FITNESS

Partner Diane

21-15-9
Deadlifts
Pike Handstand Push-ups
AMRAP 15 min.

*You-go-I-go as needed