Monday

Norwalk, Battleground – Level 1

Thank you all for your help this weekend with the US Masters Games. On another note- Please post videos of the grip challenge if you wanted to be considered in the competition. We will be doing a different competition over the next 6 weeks. It will be 2 person Team(M/M, F/F, M/F) competition with 2 divisions Rx and Scaled. Each week, you will have a minimum of 1 workout to complete. It will cost $20/team to compete and the winning team in each division will choose the charity in which they want to donate the net proceeds of the competition. We will also have prizes for winners. I will have a sign up sheet at both locations by Tuesday.

Weightlifting

Back Squat (HEavy Triple, -10%. 2×3 )

Back Squat (1×20)

Rear Elevated Split Squat (3×5 each leg )

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

5 Clean and Jerks

10 OTB Burpees (Not bar facing)

Adv: 135/95

Rx: 95/65

Scaled: 65/45

Endurance

Metcon (10 Rounds for time)

10x200m Rows

Rest 1:00 Between Rows

Advanced Work

Metcon (12 Rounds for reps)

EMOM. 12 Min

1-7 Muscle ups

5-15 GHDs

2 Min Grip Work

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