Thursday, November 14

November 28, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers

 

Bench Press (5-5-5-3-3-3-1-1-1)

Warmup to 70%. Increase weight each set if manageable.
3 Sets of 5, 3 Sets of 3, and 3 Sets of 1

 

Nickle and Dime (AMRAP - Rounds)

Metcon (AMRAP - Rounds)
EMOM 24 (4 Rounds)
Double Tabata (40 Seconds On / 20 Seconds Off):
Minute 1: Machine Calories
Minute 2: Russian Kettlebell Swings (50/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
Minute 6: Slam Balls

*No score today, just noting rounds completed.
Working in Double Tabata format for today's active recovery
Work for as much of the 40 seconds as possible and rest 20 seconds before transitioning to the next movement

Your choice on what machine you would like to use for the first station
Choose a light-moderate kettlebell weight that you can swing for 30+ reps when fresh
Work through a variation of double unders or practice the movement for 40 seconds

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