Monday

Battleground, Norwalk – Level 1

We are still waiting for the floors to dry at the Sportsplex so we will not have the 5:30am class on Monday. I will make an anouncement if we have to cancel the evening classes. Thanks for your patience as we work through this.

Weightlifting

High-Hang Clean (10 Min EMOM: Start at 50% – go up each min- )

Front Squat (1×10 45-60% )

Front Squat (1×8 at 55-70%)

Front Squat (1×6 at 65-80% )

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

15 Wall Balls/12 Toes to bar/9 HSPU

Adv: 30/20 to the 10

Rx: 20/14 to the 10/9

Scaled: 14/10 to the 10/8 Knees to 90 Push ups

Endurance

Metcon (Time)

2 Calories on the rower then 4/6/8/10/12/14/12/10/8/6/4/2. Rest is 1:1 between each round.

Advanced Work

Metcon (Time)

10-8-6-4-2 Muscle Ups and 155/105 Thrusters

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