Monday

Norwalk, Battleground – Level 1

We will be finishing up this strength cycle over the next 2 weeks and we will start progressing back into more olympic lifting.

Weightlifting

Back Squat (1×5 at 35,45,50,70)

Back Squat (1×3 at 80)

Back Squat (1x 1 or more at 90% )

Rear Elevated Split Squat (4×10 each leg )

Metcon

Metcon (Time)

1k Row Buy in then

3 rounds of 10 Power Snatche/20 Wall Balls

100 Double Under Cash out.

Adv: 95#/65# /20#/14# to 10′ Unbroken

Rx: 75/55 20/14#. To 10/9 and can be broken up. 50 Double Unders

Scaled. 45/35 14/10 2 to 1 Double unders or 200 Singles

Endurance

Metcon (Calories)

Airdyne: :15 on :15 off. :30 on :30 off :45 on :45 off 1:00 on 1:00 off up until 2:00 and then back down.

Advanced Work

Metcon (10 Rounds for reps)

10 min EMOM

5-15 GHDs

5-15 Muscle ups

Leave a Reply