Friday

Battleground, Norwalk – Level 1

Open Gym at Norwalk at 8:00 followed by class at 10:00am.

Warm-up

Weightlifting

Split Jerk (10×2 Each Min around 60%)

Dumbbell Push Press (5×5 every 2 min )

Push Press

Metcon

Metcon (16 Rounds for reps)

16 Min EMOM

Min 1: 5 Touch N Go Squat Cleans 40-60% of Max

Min 2: 5-10 Pullups

Min 3: 10-20 Wall Balls

Min 4: :30 Max Double Unders

Endurance

Metcon (2 Rounds for calories)

7 min max air dyne rest 2:00 7:00 max Airdyne

Advanced Work

Pull ups/Muscle ups

Level 1

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

Level 2

3x 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

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

Pistols

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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