Monday

Norwalk, Battleground – Level 1

Please don’t forget to sign up for the Open Competition and for the OPEN that starts this week. Schedule Changes this week include Classes and Partner Workout on Thursday(not open gym for the next 6 weeks) and Open Workouts on Friday.

Weightlifting

Snatch (10×2 Squat Snatch- EMOM – around 50-60%)

Stiff Legged Deadlifts (3×12 )

Power Snatch (1×18-20 Touch N Go )

Metcon

Metcon (Time)

3 Rounds of 15 C2B Pullups/25 Wall Balls/50 Double Unders/200m Run

Rx: 20/14 to the 10/9

Scaled: 14/10 to the 10/8 Regular Pullups 3 to 1 singles.

Endurance

Metcon (Calories)

:30 on :30 off for 30:00 Airdyne

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

1-8 Muscle ups

5-15 GHDs

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