Backstreet Boys
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar

L2: 1/2 DU’s, 65/45, TAHAP
L1: Single Unders, Light OHS, Knee Raises

Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 min between rounds-

Boyz II Men
Every 6:00 ( 5 sets)
15/12 Calorie Row
10 Burpee Box Jump Over 24/20
12/10 Calorie Row
10 Burpee Box Jump Over 24/20
9/7 Calorie Row

L2: 12/9 Cals; 10/8 Cals; 7/6 Cals, 20/16 Box
L1: 7/6 Cals, 16″ Box

New Kids on the Block
21-15-9 (women 16-12-8)
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9 (women 16-12-8)
Calorie Air Bike
Hang Power Cleans (135/95)

L2: HPC’s 80/60; 115/80, 15-12-9 Cals(12-8-6)
L1: HPC’s at light weight, 12-9-6 Cals(8-6-4)

Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds

4 Rounds
400m Run
40 Air Squats

L2: 300m Run, 30 Air Squats
L1: 200m Run, 20 Air Squats

Ring Muscle Up Practice!

Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.

Set up:
– Ring height is where the bottom of the rings measures in line with the top of the hip crease. Spacing should be about shoulder width.
– Use a false grip from the start and through the transition.
– Ideally, feet are placed directly underneath the rings while getting in the “Ugly position” and shooting the knees through with the hips and chest parallel to the ceiling.
– Focus on pulling the bottom of the chest/top of the stomach to the rings with hips staying in line and then driving the shoulders overtop into the catch with the chest facing down and shoulders resting on top of the rings.
– Actively squeeze the rings to your sides, press straight up to extension, and once lockout is reached, jump down to the floor.

Advanced: practice ring muscle-ups

Beginner/Alternative option:
3 sets:
10 Ring Rows
10 Bench Dips

Open 16.3
7:00 AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Ups

L2: 55/35, C2B
L1: PS @ light weight, Jumping Pull-ups

Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-

For Time:
1000 Box Step Ups (20in)
* Use 45/35lb vest/ruck backpack if available *

L2: 750 Step-ups, or Use 20/14 vest/ruck
L1: 500 Step-ups unweighted

20 sets
30-seconds Max Distance Row
30-second Rest

L2/L1: Same

November Challenges! 

Physical Mobility Challenge: 50 Push-ups a day (Mon – Fri)

Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,100 push-ups in November!

Good Rep of a Push Up: chest touches the ground and arms lock out for each rep.
If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!

You do NOT need to do them all at once. They can be accumulated over the course of the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.

Nutrition/Health Challenge:  Get an InBody Scan

An InBody scan will give you a break down of your body via a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Your comprehensive yet easy-to-understand measurements will display on an InBody Result Sheet in 15-120 seconds, depending on the model.

One important takeaway from the scan is your Basal Metabolic Rate or Resting Metabolic Rate (BMR/RMR). This is the amount of calories your body burns at rest….or the amount of calories your body needs just to function on a daily basis if you were to lay still in bed all day. This number can help you determine the amount of calories you will need on a daily basis to reach your goal of either losing, maintaining or gaining weight.

Making sure we are taking in the proper amount of calories and macronutrients (Proteins, Carbohydrates & Fat) will make sure that we are maximizing our work that we are putting in at the gym…we want to build muscle and shred fat!

Some weight scales will give you your BMR/RMR that your body requires, or you can set up an appt. to have an InBody scan completed at Rochester Medical Weight Loss Center in Pittsford.  You can call them at 485-0802 or fill in the form here: The cost is $30.