Friday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Split Jerk (10×3 Focus on Quality)

Push Press (5×5 )

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 20/14 to the 10/8

Min 4: :30 Double Unders

Endurance

5k Row (Time)

Max Effort 5k Row

Advanced Work

Pullups

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

Level 23x 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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