Monday

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (1×5 at 35,45,55)

Back Squat (1×5 at 60,65 )

Back Squat (1×5 75% or more 78% If you did 3+ 2 weeks ago)

Rear Elevated Split Squat (4×8 each leg )

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP

5 Thrusters 135/95

5 Toes to bar

Rest 3:00 Min

3 Min AMRAP

5 Thrusters 95/65

5 Toes to bar

Rx: 115/75 and 85/55

Scaled: 65/45 and 45/35

Endurance

Metcon (Calories)

Tabata AIrdyne

Rest

Tabata Airdyne

Advanced Work

Metcon (Time)

50 HSPU

Every time you take a break do 20 double unders. You cannot rest on the wall.

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