Friday

Battleground, Norwalk – Level 1

We will have the 21 Gun Salute Fundraiser on Saturday starting in the am. Sign up online if you would like to participate for a good cause!

Warm-up

Weightlifting

Deadlift (3×6-8 around 70%)

Power Clean (Work up to a heavy 6 and then do 3×6)

Metcon

Metcon (AMRAP – Reps)

LevelMen

Complete at Many Reps as Possible in 10 Minutes:

Opens

3 Thrusters at 95 lbs.

3 Bar Facing Burpees

30 Double Unders

6 Thrusters at 95 lbs.

6 Bar Facing Burpees

30 Double Unders

9 Thrusters at 95 lbs.

9 Bar Facing Burpees

30 Double Unders

Continue increasing by 3 reps per roundMasters

3 Thrusters at 95 lbs.

3 Bar Facing Burpees

30 Double Unders

6 Thrusters at 95 lbs.

6 Bar Facing Burpees

30 Double Unders

9 Thrusters at 95 lbs.

9 Bar Facing Burpees

30 Double Unders

Continue increasing by 3 reps per roundMaster+

3 Thrusters at 75 lbs.

3 Bar Facing Burpees

30 Double Unders

6 Thrusters at 75 lbs.

6 Bar Facing Burpees

30 Double Unders

9 Thrusters at 75 lbs.

9 Bar Facing Burpees

30 Double Unders

Continue increasing by 3 reps per round

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens

3 Thrusters at 65 lbs.

3 Bar Facing Burpees

30 Double Unders

6 Thrusters at 65 lbs.

6 Bar Facing Burpees

30 Double Unders

9 Thrusters at 65 lbs.

9 Bar Facing Burpees

30 Double Unders

Continue increasing by 3 reps per roundMasters

3 Thrusters at 65 lbs.

3 Bar Facing Burpees

30 Double Unders

6 Thrusters at 65 lbs.

6 Bar Facing Burpees

30 Double Unders

9 Thrusters at 65 lbs.

9 Bar Facing Burpees

30 Double Unders

Continue increasing by 3 reps per roundMaster+

3 Thrusters at 55 lbs.

3 Bar Facing Burpees

30 Double Unders

6 Thrusters at 55 lbs.

6 Bar Facing Burpees

30 Double Unders

9 Thrusters at 55 lbs.

9 Bar Facing Burpees

30 Double Unders

Continue increasing by 3 reps per round

Level 2 Men

Complete at Many Reps as Possible in 10 Minutes:

Opens

3 Thrusters at 75 lbs.

3 Bar Facing Burpees

15 Double Unders or 45 Single Unders

6 Thrusters at 75 lbs.

6 Bar Facing Burpees

15 Double Unders or 45 Single Unders

9 Thrusters at 75 lbs.

9 Bar Facing Burpees

15 Double Unders or 45 Single Unders

Continue increasing by 3 reps per round Masters

3 Thrusters at 75 lbs.

3 Bar Facing Burpe

Endurance

Metcon (Distance)

30-45 min of sustained activity

Leave a Reply