Friday- Don’t forget to Dress up!

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Split Jerk (Work up to something heavy )

Dumbbell Strict Press (5 sets of 3 strict dumbbell press with a 3-5 hold)

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

Metcon

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1: 5 Touch n Go Snatches

Min 2: 5-10 Bar facing Burpees

Min 3: Thrusters- same weight as snatches 5-10

Min 4: Double Unders for :30

Endurance

Metcon (2 Rounds for calories)

5:00 Airdyne Rest 2:00 5:00 Airdyne

Advanced Work

Pull Up/MU Endurance

Level 1

2x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets

Level 2

2x 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 2x 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

2x Max Sets of HSPU to an abmat 3 Min Rest Level 2

2x Max Sets to the floor kipping

Level 3

1x max strict followed by a set of max kipping rest 3min and repeat

Pistol Endurance Work

Level 1

Pistols 2x Max Set of Sit and Stands

Level 2

2x Max Sets No Alternating

Level 3

2x Max Sets with Weight – no alternating

Double Under Endurance Work

Level 1

Practice

Level 2

Get 100 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each

Level 3

Get 250 DU in min big sets… 30s, 50s, etc.

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