Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (3×10 at 60-70% Superset with 5 Tuck Jumps Every 3 )

Weighted Step-ups (3×10 superset with 6 jump lunge. Every 3 min)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

10 Hang Squat Clean/10 Front Rack Rear lunges alternating / 20 C2B Pullups

Adv: 135/95

Rx: 95/65 Regular Pullups

Scaled: 45/35 Jumping Pullups

Endurance

:30 On :30 Airdyne (Distance)

Goal is 15-30:00 Min

Adv WOD

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 Ghds 5-15 HSPU

Leave a Reply