Monday

Norwalk, Battleground – Level 1

We will be back to our regular schedule this week.

Weightlifting

Hang Snatch (3×3 Hang Squat Snatch- 75%)

Snatch Pull (3×3 Snatch Pull- Pause at the knee,explode at hip)

Metcon

Metcon (Time)

21-15-9

Wall Balls

Russian KB Swings

Double Unders

Adv: 30/20 to the 10/9. 32/24. 42/30/18 Double Unders

Rx: 20/14 to the 10/8. 24/16. 21/15/9 DU

SCaled 14/10 to the 10/8. 16/12. 63/45/18 Singles

Endurance

Endurance

Metcon (Distance)

Row :30 Rest :30 Go for 15:00-30:00

Advanced Work

Metcon (10 Rounds for reps)

5-15 GHD Sit-ups

1-5 Strict Muscle ups

Leave a Reply