Battleground, Norwalk – Level 1


Banded ankle work unless the coach says you have graduated. If so then you are going to a banded couch stretch followed by pull throughs.


Push Press/Bent Over Row Emom (Progress to 10 reps of each with tempo)

Superset Push Press with a bent over row every 2 min for x number of sets.

Single Arm Dumbbell Strict Press/ Single arm Dumbbell Bent over row EMOM (Progress to 10 reps)

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


Metcon (Time)


Alternating Dumbbell Snatches/Box Jumps (All Box Jumps must be step downs)

Rx: 50/35 24/20

10 Min Time Cap


Metcon (5 Rounds for reps)

1:15 Bike/1:00 Rest for 5 Rounds. Record Calories each round

Advanced Work

Metcon (16 Rounds for reps)

16 Min EMOM

2 Squat Snatch 80%

Odd Min: 1-5 Muscle ups

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