Monday

Battleground, Norwalk – Level 1

Please check the Facebook page if you missed the Seminars this weekend- there are Facebook live videos for each segment.

Warm-up

Dorsiflexion work with kb and band distraction(on top of box this week) followed by banded toe flexion

Weightlifting

Push Press/Bent Over Row Emom (8-10 Reps of each Every 2 min for 6 min )

Superset Push Press with a bent over row every 2 min for x number of sets.
Push Press – Lower the bar slow and then explode up and pause overhead.

Bent over Row: Parallel to the ground and squeeze at the top

Single Arm Dumbbell Strict Press/ Single arm Dumbbell Bent over row EMOM (1 set 8-10 of each every min for 6 min)

Single Arm Press Followed by single arm row. Do 1 arm the first min and the opposite arm the next min.

Metcon

Lurong Living Benchmark Metcon 1 2017 (AMRAP – Reps)

Level 1

Men

Complete at Many Reps as Possible:

Opens

(95 lbs. Barbell)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24 inches

Women

Complete at Many Reps as Possible:

Opens

(65lbs. Barbell)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 20 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 20 inches

Level 2

Opens

(65 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 20 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 20 inches

(45 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 16 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 16 inches

(45 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 16 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 16 inches

Opens

(35 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 12 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 12 inches

Cooldown

Plank WORK

Endurance

Metcon (Calories)

:30 on :30 off the Rower for 15-30:00

Advanced Work

Metcon (14 Rounds for reps)

14 Min EMOM: 80% Squat Clean x2

1-5 MUSCLE Ups

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