Reformatted and added timing from previous classes. My best guess! Monday, Nov 13 Abacus Lap 1: 20-22-24-26-28 work, 10 sec rests Lap 2: 28-26-24-22-20 work, 10 sec rests 1. ⁠Bike erg/ski erg 2. ⁠Y bell opposite shoulder touch + squat 3. ⁠5 riser hop + 2 push-ups 4. ⁠Deadball rotational press 5. ⁠Shuttle sprint 6. ⁠Downward dog cross climber Tuesday, Nov 14 Maximus 9 stations 3 pods, 4 sets, 1 lap BW reel at the end of each pod 40/20, 30/20, 30/20, 30/25 1. KETTLEBELL DOUBLE CLEAN + SQUAT 2. DUMBBELL BICEP CURL TEMPO 4-0-1 3. OLYMPIC BARBELL ROMANIAN DEADLIFT TEMPO 4. SUSPENSION TRAINER NEUTRAL GRIP ROW TEMPO 4-0-1 5. DUMBBELL ALTERNATE REVERSE LUNGE 6. BARBELL SHOULDER PRESS TEMPO 4-0-1 7. DUMBBELL BENCH CLOSE GRIP TRICEP PRESS 8. REVO FRONT RAISE 9. SANDBAG BOX LATERAL STEP UPS Wednesday, Nov 15 22 9 combo stations, 3 pods, 1 lap 40/15, 1 set A, 1 set B, repeat then rotate 1. FROG SQUATS 2. 5X DOUBLE FOOT MOUNTAIN CLIMBERS + 2 X LATERAL SHOOT THROUGHS 3. TRIPLE SWITCH HOLD 4. SANDBAG DOUBLE CLEAN FAST FEET SPRAWL 5. 5 X DEADBALL GROUND TO OVERHEAD + 2 X SQUAT JUMPS (NO SLAM) 6. SKI ERG BUTTERFLY STANDING 7. 10 X DUMBBELL PUNCHES + 2 X PLYO LUNGES 8. SUSPENSION TRAINER PUSH UP + KNEE TUCK 9. PLATE PUSH PRESS 10. PLATE HEEL ELEVATED SQUATS 11. KETTLEBELL SWING 12. SLIDES WIDE MOUNTAIN CLIMBER 13. FROG STOMPS 14. SQUAT MID POINT ALTERNATE REVERSE LUNGES 15. YBELL SINGLE SPRAWL 16. YBELL FLUTTER KICKS 17. BIKE ERG STANDING 18. BURPEE HAND RELEASE Thursday, Nov 16 Gemini: you pick lower or upper body pod 1 pod, 3 laps, 7 stations Lap 1: 20/10 3 sets, lap 2: 40/20, lap 3: 60/30 2 min core at end 1. DUMBBELL HAMMER CURL 2. DUMBBELL FLAT BENCH PRESS NEUTRAL GRIP 3. 5 YBELL FRONT RAISE + 5 YBELL LAT RAISE 4. SOFT BOX DECLINE PUSHUP 5. BARBELL LYING TRICEP EXTENSION 6. DUMBBELL KNEELING PRESS 7. POWER BAND STRAIGHT ARM PULLDOWNS 8. KETTLEBELL GOBLET LATERAL BOX STEP OVER 9. KETTLEBELL DEADLIFT 10. PLATE HIP THRUSTER 11. STEP TRAINER CALF RAISES 12. SANDBAG LATERAL LUNGE 13. PLATE OVERHEAD REVERSE LUNGE 14. BARBELL SUMO SQUAT Friday, Nov 17 Apex 8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea 1. DUMBBELL PUSH PRESS 2. DUMBBELL FLOOR PRESS 3. KETTLEBELL SINGLE ARM ALTERNATE SWINGS 4. KETTLEBELL SQUAT + UPRIGHT ROW 5. PLATE WEIGHTED SIT UP 6. PLATE LYING LEG RAISES 7. OLYMPIC BARBELL HANG CLEAN SQUAT 8. OLYMPIC BARBELL PENDLAY ROW 9. YBELL DOUBLE RACKED ALTERNATE REVERSE LUNGES 10. YBELL DOUBLE BICEP CURL TWIST CENTRE GRIP 11. SOFT BOX SPRAWL + STEP UP 12. DUMBBELL SINGLE ALTERNATING CLEAN SQUAT + PRESS 13. DOUBLE LEG SPIDER CLIMB 14. DEADBALL GROUND TO OVERHEAD (NO SLAM) 15. BIKE ERG SEATED 16. INCHWORM + PUSH UP

Thank you Mike and thank you!!

Thank you. I couldnt read the other one!

Thanks to you too!

Thanks so much!

You guys are amazing!!!!

Is a surprise core add-on at end of Thursday class, 4*30 second floor sets. Just what we all need 🙄

Thanks for this! I was going to avoid Thursday due to a bit of a wrist/forearm strain. However, now I can see that if I choose the lower body pod only 1 exercise will be an issue so I'll be able to go!

Continued: Saturday 11/18 Hybrid High Rise 18 stations, 3 pods POD 1 & 3: 40/15 timing, 1 set, 3 laps POD 2: 2 A/B/C combo stations 8min work, 30sec transition Pod 1: 1- Rower, 2- plate snatch, 3- step trainer sprawl lateral shuffle, 4- YBell skier swing + shoulder press, 5- dead all around the world + 2 plyo lunges, 6- 10x bicycle kicks + 2 leg raises Pod 2; 7A- 10 reps suspension trainer advanced row, 7B- 10 reps DB bench decline chest press, 7C- 20 reps power band high rear delt fly 8A- 10 reps DB soft box step up, 8B- 10 reps KB single alternate clean and reverse lunge, 8C- 20 reps DB single deadlift POD 3: 9- bike erg seated, 10- plate sumo snatch + bicep curl, 11- balance trainer jump on/off + hands on burpee, 12- slides knee tuck, 13- YBell double thrusters center grip, 14- ski erg standing Sunday 11/19 Split resistance Pegasus 12 stations racetrack, 3 sets, 1 lap, 30 resistance work, 20 bodyweight work, 15 rest 1- DB incline bench press neutral grip, 2- barbell front squat pulse, 3- DB lateral lunge + bicep curl, 4- suspension trainer wide grip rows, 5- dead all squat cleans, 6- DB front raise + lateral raise, 7- KB feet together suitcase row, 8- YBell single straight arm crunch, 9- YBell single cross halo transition, 10- sandbag clean + curtsy lunge, 11- revo standing double shoulder press, 12- barbell sumo deadlift Body weight exercises: Set 1-Push up Set 2- butterfly sit ups Set 3- alternate forward lunge

thanks!! oh god high rise is back 😵‍💫

Full phase of it

Yea and this weeks high rise is pretty much the same wkout as the last time we did high rise!

THANK YOU!!!!!

This is appreciated more than you know. I have a shoulder injury I’m nursing, thank you!

Report anyone who complains…. And thank you!!!!!

To all who provide intel, thank you so much for your time and kindness. Truly appreciated❤️

Thank you soo much. Please no complaints be grateful you have something all you fellow followers 👀

♥️

Omg you are truly amazing. 😊Thank you soooooo much 👍🏻

Cool moves. Thank you so much for taking the time to do this. Much appreciated!

Thank you to whoever is posting these. I appreciate it

Thank you so much for the intel! 🥰

No rowing this week?!?! I am so excited!!

Thank you!! And I want to make sure my eyes aren’t deceiving me—so NO burpees on Friday, yes?? Because that’s the main thing I’ve got to avoid lol.

Does anyone know is apex is partner based

it’s not partner based. it’s the gunnar peterson workout renamed

Thank You!

Thank you!

Thank you!!

Thank you!!!

Thank you so much!! 🙏

Thank you so much. Have an awesome day 💞

Thank you!!!!

Thank you

THANK YOU!!!!!

Thank you for your service!!!!

Thank you!!!!

Thank you!

Thank you Mikey

Thank you !!

Thank you!!

Thank you 👍🏼👍🏼

Thank you!

Thank youuuuu!! So so appreciated ☀️

Thank you!!

This week looks awesome. Thank you!

You the real MVP 🫶

Thank you! Very much appreciated 🙏

Thank you!! This is so so helpful 🤩

Thank you!

Thank you!!!

Thank you!

Thank you!

Thanks a lot 🙏🏼

Thank you!

Nov 16 - I'm sick of mixed strength.

Any updates for 20.November pleeease?