Week of November 2nd, 2026

Monday, November 2nd- Hinge/Single Leg

A. Muscle Clean + Front Squat

5x (1+1)

B. Clean 3 Position Start (MT-BTK-Floor)

5x (1+1+1)

C. Back Rack Reverse Lunge

5x5/leg

*10/5/26

Tuesday, November 3rd

6am-12pm: Open Gym

12pm: PUMP

A1. Strict Press

3x8

A2. Plate OH sit-ups

3x12

B1. Seated lateral raise

3x12

B2. Seated rear delt flys

3x12

B3. Weighted hanging knee raise

3x12

C1. BB curl static hold

3x30 sec

C2. BB curls

3x30 sec

C3. DB skull crushers

3x12

D. Farmer’s hold

3x1 min hold, 1 min rest

Wednesday, November 4th- Endurance

30 on, 30 off, 5x (30 min)

1. Ski

2. Devil’s press (alt. arms)

3. Mountain climbers (running style)

4. Dual hand kb squat cleans

5. Battle ropes

6. NP burpees

Thursday, November 5th

I AM TRAVELLING AND THE STUDIO IS CLOSED TODAY

Friday, November 6th- Squat/Rowing With Coach Lucy

A. Back Squat

*compare to 10/28/26

B. 12 min AMRAP:

10 wall balls

10 box jumps

10 push-ups

Saturday, November 7th

PARTNER CARDIO IS AT 10AM. THERE IS NO MOBILITY/STABILITY

3x Each:

P1- Run a lap around the block (sub 1k row)

P2- AMRAP:

5 pull-ups

10 dual db push press

15 Russian kb swings

*pick up where your partner left off