Friday

Battleground, Norwalk – Level 1

We will have open gym 8-10am on Saturday and class from 10-11. We will have no class on Monday. Check Wodify for any changes in schedule next week.

Warm-up

Weightlifting

Split Jerk (Work up to something heavy )

Strict Press (5×5 dubbell with a hold at the top )

Metcon

Metcon (16 Rounds for reps)

16 Min EMOM

Min 1: 5 Squat Snatches

Min 2: 10-20 Box Jumps

Min 3: 5-10 Squat Cleans

Min 4: 10-20 Push ups

Endurance

Metcon (Time)

1:00 on 2:00 off Airdyne until you reach 100 calories

Advanced Work

Pullups

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.

Level 3: Goal is 30-50 Butterfly 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

Pistol

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

DU

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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