Thursday – November 19th, 2020

In Gym

Strength/Skill/Metcon:

  • The Bear Complex
  • 5 Sets of 7 Rounds
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
  • You may not drop the bar between rounds but may rest as needed between sets
  • With 1 minute Bike between sets
  • Between each set Max calories on the Assault Bike
  • *Score 1 is Load
  • *Score 2 is Total Calories

At Home

Warm up:

  • 3-6-9
  • Bow and Bends
  • Inch Worms
  • Toe Taps to Object x5

Mobility:

  • 1:00 Reverse Pigeon each side
  • 1:00 Seal Stretch

Strength:

  • 3 Rounds
  • :45 Sit-ups
  • :45 Flutter Kicks
  • :45 Russian Twists (no weight)
  • :45 Rest

Metcon:

  • Death by 10m (run 10m is a rep, then down 10 & back 10 is 2 reps)
  • or
  • Death by Calories
  • or
  • Death by Burpee
  • *Death by is 1 rep in minute 1, 2 reps in minute 2 etc. until you can not complete the work in the minute.