Friday

Battleground, Norwalk – Level 1

Due the re-finishing of the floor, we will not have a 4:30pm and 5:30pm class at the Sportsplex. We will have open gym at 8:30pm on Saturday with class at 10:00pm.

Weightlifting

Snatch (Work up to a heavy. )

Back Squat (Work up to a set of 5. then -10% for 3×5)

Metcon

Metcon (14 Rounds for reps)

14 Min EMOM

Even Min: 5 Clusters

Odd Min: 5-10 Lateral Burpees

Endurance

Metcon (Distance)

30-45 Min of Sustained Activity

Advanced Work

Metcon (5 Rounds for time)

Sprint 200m/1-5 Muscle ups Rest 3:00 – Repeat for 5 rounds.

Leave a Reply