Tuesday 11.10.20

METCON

20:00 / 4-5 Rounds for Quality & Load:
12-16 Reps DB Bench Press
16-20 Unbroken Heavy Wall Ball Shots (or Kettlebell Swings)
20 Weighted Anchored Sit-Ups

Notes:
Move at a steady pace and increase the load on each movement as appropriate.
Bench P: You should only have 1-2 reps in reserve left on the bench press. With dumbbells that means this should get very hard! If your form falls off however, stop the set and decrease the load if you’re not getting at least 12 reps.
Wall Ball: Use a heavier medicine ball than you typically do, even if you have to hit a lower target. Medballs go up to 30lbs. If you came yesterday and want less squat volume sub heavy Kettlebell swings in, try to swing a bell you’ve never touched before!
Sit-Ups: Use the Bench Press DBs to anchor your feet on. Use a gomat, . Maintain tension and extension and don’t relax at the bottom.

STRENGTH

A1: RFE Split Squat
8e-8e-8e-8e

A2:
1:00 Max Double Unders or jump rope practice (doing JR Wednesday)
or
Jog 130m (running Thursday)

Notes
RFESS: aka bulgarian split squat. Load with a DB held at the hang on the same side as your back leg. You can use your upright for some balance and set-up assistance.
A2: Choose a movement based on which day you won’t be coming, or just what you’d prefer.

Workout of the Day

5 Rounds for Time of:
40 (20ea) Single Arm Overhead Lunges
30 Gate Swings
20 (10ea) Single Arm DB/KB Thrusters
10 Push Ups

Time Cap: 40:00

Warm-Up

3 Rounds:
12 Alternating Standing Knee Hugs
6 Tall Plank to Down Dog Shin Taps
6 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 4-5e Single Leg Chair Squats, or 8-10 Goblet Squats
2) 5-10 Chair Dips

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
5 Inchworms
10 Alternating Mountain Climbers
10e Single Arm Bent Over Rows

Aim to work at a challenging pace with minimal transition time between exercises.