Workouts
PVC shoulder mobility
3x
10 ball slams
10 air squats
20 jumping jacks
20 sec hollow hold
3x
20 wall balls
10 burpees over ball
Rest 1 min between sets
3x
20 KB Swings
10 squat jumps
Rest 1 min between sets
3x
Bear crawl length of gym and back
10 v-ups
Rest 30 sec between sets
Stretch on wall (pecs, couch stretch, figure 4 stretch)
3x
5 KB pullovers
5 good morning stretch
5/5 bottoms up press
20 sec plank
EMOM x 10 min
5/5 one arm KBs (heavy)
4x
1/1 TGU
5/5 Bent over rows
5 Ring Dips
10 Rack Lunges
Rest as needed. Be sure breathing returns to normal between sets!
1x
100m Farmer carry
Stretching and alligator breathing.
3x
Bear crawl
5/5 Bent over rows
5/5 step ups
20 jumping jacks
30 singles
100m run
3x
3-5 Pullups
90 sec rest
3x
400m run
30 sit-ups
Rest 2 min
Then,
100 DU for time
Roll calves/ stretch
2x
1/1 Arm bar
5/5 Halos
5 Prying GSQ
3x
2/2 TGU
You go, I go
Moving target complex (Double KB)
*Choose a pair of kettlebells you can strictly press 6-8 times.
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 5 presses + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 5 squats
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
5 cleans + 1 press + 1 squat
Rest 10 mins, then repeat
During the rest, work on mobility/ stretching: brettzels, hip flexor stretching, more arm bars, take a walk, do some alligator breathing, etc.
Rolling and alligator breathing
30 sec each x 3 (clock doesn’t stop)
wall sit
shoulder taps
air squats
jump rope
Then, 400m run
For Time
30 Squat Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunges
30 TTB
30 Push-ups
30 Good Mornings
30 Wall Balls
30 Burpees
30 Double-Unders
Roll, stretch, and box breathing
The total attendance requirement for the challenge is 24 classes, so as long as you made it to 12 workouts in November, you're on track! The following members made at least 12 classes during November:
Emily- 25
Amy- 22
Orkan- 20
Ashley- 19
Porsha- 19
Scott- 19
Amanda- 17
Holly H- 16
Toni- 15
Milissa- 15
Byron- 14
Ben- 14
Stevie- 14
Nolan- 13
Angie- 12
Sydney- 12
Jason- 12
Don't worry, if you didn't make 12 in November, you can still make up for it in December! As long as you attend a total of 24 workouts during November and December, you'll earn your shirt!
And these are the folks with the highest additional point totals (not including attendance points):
Milissa- 17
Amanda- 11
Toni- 11
Holly H- 8
Stevie- 8
Orkan- 8
Angie- 7
Alicia- 6
3x
3 push-up to downdog
10 good mornings
10 prisoner squats
20 mountain climbers
3x
5 Pullups
5/5 Single Leg DL
Tabata (20:10 x8 of each)
KBS
Air squats (to ball)
Box Dips
DU
* rest as needed between exercises
Roll and stretch
15 mins rolling hamstrings, quads and calves
3x
bear crawl
inverted toe touch
high knees
butt kicks
100m run
1 mile run for time
Then,
100 situps
1 min per side of each:
couch stretch
figure 4 stretch
3x
1/1 Arm bar
3 Prying GSQ
5 good morning stretch
Bear crawl
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
3x
8/8 step up
8 strict TTB
30 sec wall sit
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Roll upper back/ shoulders
Stretch
3x
20 Mountain Climbers
20 Ball Thrusters
10 Ball Slams
Stations! 4 rounds
60 sec per station, 15 sec transition time
Rower
Wall Balls
Situps
Walking Lunges
Plank
Rest 1 minute between rounds
Roll and stretch
