Monday – November 9th, 2020

In Gym

Strength:

  • 6 sets of 
  • 5 Power Cleans + 5 Jerks
  • Rest 1 minute between sets
  • *Add weight each round if possible

Metcon:

  • Against a 15 Minute Clock
  • 2:00 – Box Jumps 24”/20”
  • 2:00 – KB Swing Catch Squat 53/35
  • 2:00 – Burpees
  • 1:30 – Box Jumps 24”/20”
  • 1:30 – KB Swing Catch Squat 53/35
  • 1:30 – Burpees
  • 1:00 – Box Jumps 24”/20”
  • 1:00 – KB Swing Catch Squat 53/35
  • 1:00 – Burpees
  •   :30 – Box Jumps 24”/20”
  •   :30 – KB Swing Catch Squat 53/35
  •   :30 – Burpees

At Home

Warm up:

  • Alternating Tabata
  • Lunges
  • Jumping Jacks

Mobility:

  • 1:00 Lizard Stretch each side
  • 2:00Bottom of a Squat

Metcon:

  • Against a 15 Minute Clock
  • 2:00 – Box Jumps 24”/20”
  • 2:00 – Odd Object Goblet Squats
  • 2:00 – Burpees
  • 1:30 – Box Jumps 24”/20”
  • 1:30 – Odd Object Goblet Squats
  • 1:30 – Burpees
  • 1:00 – Box Jumps 24”/20”
  • 1:00 – Odd Object Goblet Squats
  • 1:00 – Burpees
  •   :30 – Box Jumps 24”/20”
  •   :30 – Odd Object Goblet Squats
  •   :30 – Burpees