Friday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Squat Clean (Work up to something heavy)

Back Squat (1×10 at 45-60%)

Back Squat (1×8 at 55-70% )

Back Squat (1×6 at 65-80%)

Back Squat (1×4 at 75-90% )

Metcon

Metcon (Time)

500m Row/30 Wall Balls/ 120 Double Unders Rest until the next min starts then the AMRAP Below

Rx: 30/20 the 10/9

Scaled 20/14(or less but its only 30 Wall balls) to the 10/8 and 120 Single unders

Metcon (AMRAP – Reps)

4 Min AMRAP of 10 Wall Balls/20 Double Under

Adv: 30/20 to the 10/9

Rx: 20/14 to the 10/9

Scaled: 14/10 to the 10/8

Endurance

Metcon (Distance)

30-45 of continuous activity.

Advanced Work

Metcon (Time)

3 Legless Rope Climbs /25 Calorie Airdyne

2 Legless Rope Climbs/ 20 Calorie Airdyne

1 Legless Rope Climb/15 Calorie Airdyne

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