Monday

Norwalk, Battleground – Level 1

Please be safe driving in the weather. I hope everyone had an awesome weekend. We are one week away from WOW so there may be a lot going on this week. Please be patient as we prepare for our event of the year.

Weightlifting

Back Squat (4×5 at 45,55,60,65)

Back Squat (1×5 or moe at 75-80% )

Rear Elevated Split Squat (4×10 each leg )

Strict Press (1×5 at 45,50,60, 65)

Strict Press (1×5 or more 75-80)

Handstand Push-ups (4 sets of HS Work)

Metcon

Metcon (Time)

9/7/5 and 18/14/10 of power cleans and box jumps

Adv: 185/125 30/24

Rx: 135/95 24/20

Scaled 95/65 or less and step ups

Endurance

Tabata Bike/Airdyne (No Measure)

Rest 4:00 Repeat

Leave a Reply