Happy Friday!

Battleground, Norwalk – Level 1

Hope everyone has an awesome weekend! Dion is coming in at 8am tomorrow and I should be in to do a 10am class.



Clean and Jerk (10×2 Each Min )

Strict Press (5×5 with a 5 second pause at the top)


Metcon (16 Rounds for reps)

16 Min EMOM

Min 1: 5×10 Power Clean and Jerks 40-60% of Max

Min 2: 10 Wipers

Min 3: 10-15 Deadlifts Same weight as clean

Min 4: 5-10 Burpees bar facing Burpees


Metcon (2 Rounds for calories)

7:00 Max Distance 70% Effort

Rest 2:00

7:00 Max Distance

Advanced Work

Pullups/Muscle Ups/Bar 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


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


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 Under

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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