Friday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Split Jerk (Work up to something heavy)

Dumbbell Strict Press (5×5 Strict with 5 second hold on each rep )

2 Dumbbells from shoulder to overhead with no dip and drive of the legs.

Metcon

Metcon (AMRAP – Reps)

16 Min EMOM

Min 1: 3 Touch N Go Squat Snatches – 40-60%

Min 2: 10 Wipers – Each touch counts as 1

Min 3: 5-10 OHS Same weight as Squat Snatch

Min 4: 5-10 Burpees bar facing Burpees

Endurance

Metcon (Calories)

7:00 Max Airdyne rest 2:00 7:00 Max Airdyne 70% Max Effort

Advanced Work

MU/Pullups Work

Level 1:3x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets 3x

Level 2: Max Sets of Butterfly Pull ups -only good sets with a min number count… i.e 10 good ones. Goal is 30-50 Butterfly

Level 3: 3x Max sets of muscle ups. If you get less than 3 each set then: Goal is 10-15 MU. If you can’t do that many in a row continue with 2-3 min rest between sets

HSPU/HS Walk

Level 1: 3x Max Sets of HSPU to an abmat 3 Min Rest

Level 2: 3x Max Sets to the floor kipping

Level 3: 2x max strict followed by a set of max kipping rest 3min and repeat

Pistol Work

Level 1: 3x Max Set of Sit and Stands

level 2: 3x Max Sets No Alternating

Level 3: 3x Max Sets with Weight – no alternating

Double Unders

Level 1 : Practice

Level 2: Get 150 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each

Level 3: Get 300 DU in min big sets… 30s, 50s, etc.

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