Monday

Battleground, Norwalk – Level 1

Today: Regular Schedule but we will only have a 5/6/7 night class at Norwalk.
4th of July: We will have a 9:00am class at Norwalk. We will be doing a partner version of the Seven Workout.

Warm-up

Weightlifting

Back Squat (4×10-12 Superset with 4-6 DB jumps)

Rear Elevated Split Squat (4×10-12 Each Leg Superset with 4-6 Jump lunges )

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP – Go Fast

150m Row/10 Burpees/5 Ground to overhead

Adv: 185/125

Rx: 135/95

Scaled: 95/65 or less

Use a weight that you can do touch and go for all 5 reps at a quick pace. The goal is 3-4 rounds of this metcon.

Endurance

Metcon (Distance)

Run 2:00 Rest 1:00 – Go for 8 rounds

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-10 Ghds/1-5 Strict Mu- Do both in the same min so keep the numbers low. Work for :45 each min

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