Warm up
3 Rounds
250 M Skierg
10 Pushups
10 Box Jumps


Workout
5 Rounds
1 Min Max Row Calories
1 Min Max Burpees over the rower
1 Min Max Assault Bike Cal
1 Min Rest


Oly
Clean- 70% x 2, 75% x 2 x 2, 80% x 1 x 3 sets
Clean Pull to Hold - 95% x 2 x 3 sets
Front Squat(pause first 2 reps 3 sec) - 70% x 3 x 3 sets
Weighted Side Plank - 3 x 20-30 sec (lighter)

​
Stretch
2 min quad stretch / each
2 min Doorway Pec Stretch / each
2 min Calf Stretch

Warm up
3 Rounds
10 cal Assault Bike
10 Air Squats
10 Ski Jumper


Workout
4 Rounds
3 Wave Back Squat @ 55%
(down, up 1/4, down, up 1/2, down, up all the way)
20 Russian Twist @ 1/3 Snatch
40 Double Unders


Oly
​Snatch High Pull + Snatch No Jump - 62% x (1+2) x 5 sets
Power Jerk - 70% x 2, 75% x 2 x 2, 80% x 1 x 3 sets

3 Rounds
Single-Arm DB Chainsaw Rows x 12-15 (lighter)
Dead Bugs easy sets 

​
Stretch
2 Min quad stretch / each
2 Min Banded Hamstring stretch / each
2 Min Calf Stretch / each

11/16
10 - 1
Push Jerk
Pushups
Situps


11/17
4 Rounds
3 Wave Back Squat @ 55%
(down up 1/4, down up 1/2, down up all the way)
20 Russian Twist @ 1/3 Snatch
40 Double Unders


11/18
5 Rounds
1 Min Max Row Calories
1 Min Max Burpees over the rower
1 Min Max Assault Bike Cal
1 Min Rest


11/19 
Max Snatch
Compare to 5/19/25


11/20
20 min
5 Bench Press @ 65%
200 Ft Single arm farmer carry (100ft each hand)
30 Sec Weighted plank


11/21 
42 - 30 - 18
Heavy Russian KB Swing
Jumping Lunge


11/22 
Death by 
Skierg calories

Warm up 
3 Rounds
10 Sumo Deadlift High Pull w/ bare bar
10 Situps
5 Pullups


Workout
Test 
Rowing Cement Mixer

if you fall off the 3 min clock finish for time

On the 3:00 x 
7 Rounds in 21 minutes
500 / 375 M Row
12 Toes-to-Bar

compare to 1/18/25


Oly
Block Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 69% x (1+1+1), 69% x (1+1+1), 69% x (1+1+1) x 3
Snatch Balance (% of RM) - work up to a 2 Rep Max, 90% x 2
Push Press (% of RM) - work up to a 3 Rep Max, 90% x 3
*increase BOLD sets if feeling good

3 Rounds
Single-Leg DB RDL x 10/leg
Abs of Choice 


Stretch
2 min Cobra Position
2 min banded lat stretch / each
2 min Barbell Forearm Smash / each

Warm up 
3 Rounds
10 cal Assault Bike
10 Air Squats
20 Double Unders


Workout
5 Rounds
3 Back Squat @ 85 - 90%
100 ft Backward sled drag
15 Goblet Squat


Oly
Squat Snatch + Overhead Squat - work up to a Relative Max x (1+1), 90% x (1+1)
Squat Clean + Pause Split Jerk + Split Jerk (% of RM) - work up to a Relative Max x (1+1+1), 90% x (1+1+1)
Back Squat (% of RM) - Relative Max x 3, 90% x 3 sets  

4 Rounds
Pullups x max
V Ups x max

​
Stretch
2 min Banded Hamstring stretch / each
2 min quad stretch / each
2 min piriformis stretch / each

Warm up 
3 Rounds
250 M Row
7 Push Press @ 55%
10 Superman


Workout
20 Min
5 Handstand Pushup
10 cal Assault Bike
15 GHD Raise


Oly
Rest Day


Stretch
2 min Sit and Reach
2 min Barbell Tricep Smash / each
2 min Barbell Trap Smash / each

Hey Ya'll,

The Toys for Tots bin is up front at the gym between the lockers and the desk.  This is an annual tradition for Alternative Athletics and it really helps the community.  I think this year there are plenty of people with less money in the pocket and this is a great way to give back to the community.  As Katie likes to point out, most of the people who donate to Toys for Tots think about younger kids, but there are plenty of middle school and high schoolers that are in disadvantaged positions as well and this might be the only gift they get.  Donations are usually picked up the first week of December.

Kelia will be hosting a "Burn the Bird" from 9 to Noon on Thanksgiving day.  We never know ahead of time what the work out will be, but it is always good.  We will be closed Black Friday but have regular hours that weekend.

We don't have all the details yet, but there will be an in house Krampus Competition this year.  The competition generally runs from Dec 1st until New Year's Eve.  Details will come out as we get them figured out!

There is an annual Holiday Fitness Competition for people to try and build consistency with whatever they want to work on through out November, December and January.  Details are in the video above!

-C-