Daily Workouts – November 2023

November

11/30/23

Thursday Pulls

1A	Med Ball Cannonballs	3 x 8
1B	Med Ball Slams	3 x 8
2	Deadlifts	6 x 4 @ 70 – 80%
3A	Overhead Squat	4 x 5
3B	Pull-ups	4 x 8
4A	Pistol Squat	3 x 5e
4B	Floor Slider Leg Curl	3 x 5
4C	Sit-ups	3 x 15

11/29/23

Double Miles

• Run 1 Mile
• Rest 5 Minutes
• Run 1 Mile

11/28/23

Strength Day

1A	Kettlebell Swings	2 x 12
1B	Push-ups	2 x 12
2A	Back Squat	5 x 5 @ 70 – 75%
2B	Face Pulls	5 x 15
3A	DB Bench Press	4 x 8
3B	DB RDL	4 x 8
4A	Barbell Curl	3 x 12
4B	Skull Crushers	3 x 12
4C	Weighted Sit-ups	3 x 12

11/27/23

Power Clean 1RM

Work up to a max effort Power Clean. Challenge yourself to hit a new PR and/or training max, but most importantly, be smart and be safe.

11/24/23

Get Swole Friday – 50% Off Black Friday

1A	Scap Push-ups	2 x 10
1B	Push-ups	2 x 10
2A	Bench Press	5 x 20 @ 50%
2B	Band Pull-Aparts	5 x 20
3A	Alternating DB Incline	3 x 5e
3B	Weighted Pull-ups	3 x 5
4A	Shoulder Press	3 x 8
4B	Upright Row	3 x 8
5A	Band Curl	3 x 20
5B	Band Pushdown	3 x 20

11/23/23

Thighs and Pumpkin Pie

1A	Kettlebell Swings	2 x 8
1B	Box Jumps	2 x 5
2	Back Squat w/Pause*	6 x 3 @ 60-75%
	Tabata Circuit 20 sec on/ 20 sec off
3A	Walking Lunge
3B	Floor Slider Leg Curl
3C	Med Ball Slams
3D	Goblet Squats
3E	Toe Touches

*2 second pause at the bottom of the first rep, normal tempo on reps two and three.

11/22/23

100s

• 100 Yard Sprints x 10

Goal Time < 19 seconds. Rest = 45 seconds each rep.

11/21/23

3 of a Kind

1A	Pull-ups	4 x 8
1B	Side Raises	4 x 12
1C	Reverse Crunch	4 x 15
2A	Inverted Row w/Feet Elevated	3 x 8
2B	DB Shrugs	3 x 12
2C	Oblique Crunches	3 x 15e
3A	Hammer Crunches	3 x 8
3B	Band Pull-Aparts	3 x 12
3C	Crunches	3 x 15

Lucky 7’s

11/20/23

7 Sets of 7 of:

• Bench Press 185lbs
• Back Squat 225lbs
• Deadlift 275lbs

Get Swole Friday 11/16/23

11/16/23

1A	Dumbbell Incline Bench	4 x 8
1B	Face Pulls	4 x 12
2A	Seated Arnold Press	3 x 8
2B	One Arm Row	3 x 12e
3A	Cable Crossovers	3 x 8
3B	Upright Rows	3 x 12
4A	Skull Crushers	4 x 8
4B	Hammer Curls	4 x 12

Slow Ride

11/16/23

1	Snatch Complex	2 x 5, 5, 5
2	BTK Pause Power Clean*	6 x 3 @ 70 – 75%
3	Back Squat 5/2/1 Tempo**	6 x 3 @ 65 – 75%
4A	Single Leg Squat off Box	4 x 5e
4B	Floor Slider Leg Curl	4 x 5
5	Bodyweight Abs – Your Choice	x 100

11/15/23

Running Down a Dream

• 400m Runs x 6
• 2 1/2 Minutes Rest Between Each Rep

11/14/23

Double Down

1A	Banded Good Mornings	2 x 12
1B	Overhead Reverse Lunge (light)	2 x 5e
2	Hang Snatch High Pulls	6 x 2 @ 75 – 82%
3	Front Squat	6 x 2 @ 75 – 82%
4A	Step-ups	4 x 5e
4B	RDL	4 x 5
5A	Med Ball Russian Twists	3 x 20e
5B	Med Ball Slams	3 x 10

11/13/23

13 to 1

• Pull-ups
• Push-ups
• Sit-ups
• Bodyweight Squats

Going in order, perform 13 Pull-ups, followed by 13 Push-ups, 13 Sit-ups and 13 Squats. Then, perform 12 reps of each exercise, followed by 11 of each… continue this pattern until you finish with 1 rep of each exercise.

11/10/23

Get Swole Friday

1A	Push-ups	2 x 15
1B	Inverted Rows	2 x 15
2A	Bench Press	12, 10, 8, 6, 4, 2 @ 60 – 80%
2B	Pull-ups	12, 10, 8, 6, 4, 2
3A	Dumbbell Incline	3 x 8
3B	Barbell Rows	3 x 8
4A	Hammer Curls	4 x 12
4B	Tricep Pushdowns	4 x 12

11/9/23

Squats Are For Closers

1	Snatch Complex	2 x 5, 5, 5
2A	Kettlebell Swings	3 x 8
2B	Goblet Lateral Lunge	3 x 5e
3	Hang Power Snatch	5 x 3 @ 65 – 75%
4	Back Squat	6 x 3 @ 70 – 80%
5A	Pistol Squat	3 x 5e
5B	Single Leg RDL	3 x 5e
5C	Plank	3 x 30s

11/8/23

10 100s

• 100 yard sprints x 10

Goal time for the 100s should be in the mid-teens. Take 40 to 45 seconds rest between each rep.

11/7/23

Shoulders Like Boulders

1	Hang Muscle Snatch	4 x 5
2A	Overhead Press	4 x 8
2B	Upright Row	4 x 8
3A	Plate Raise	3 x 12
3B	Lateral Raise	3 x 12
3C	Face Pulls	3 x 12
3D	DB Curl and Press	3 x 12
4	DB Shrugs	4 x 25

11/6/23

Are You Okay?

• Deadlift 135 pounds x 25
• 400m Run
• Deadlift 185 pounds x 20
• 400m Run
• Deadlift 225 pounds x 15
• 400m Run
• Deadlift 275 pounds x 10
• 400m Run

SCALE AS NEEDED

11/3/23

Get Swole Friday (11/3/23)

1A	Push-ups	2 x 15
1B	Inverted Row	2 x 15
2A	Incline Bench	5 x 8
2B	One Arm Row w/Pause	5 x 5e
3A	Arnold Press	3 x 8
3B	DB Upright Row	3 x 8
4A	Band Curl	4 x 20
4B	Band Pushdowns	4 x 20
4C	DB Shrugs	4 x 20

11/2/23

Iron Ignition

1A	Kettlebell Swings	3 x 8
1B	Med Ball Slams	3 x 8
2	Hang Power Snatch	5 x 3 @ 70 – 75%
3A	Speed Squat	6 x 3 @ 70 – 75%
3B	Box Jumps	6 x 3
4A	Med Ball Side Throws	3 x 8e
4B	DB Thruster	3 x 8
4C	Plank	3 x 30 seconds

11/1/23

Double Miles

• Run 1 Mile
• Rest 5 Minutes
• Run 1 Mile