Monday

Battleground, Norwalk – Level 1

Sign ups will be enforced this week. Anyone who did not sign up prior to class will have 20 burpees added to their warm up.

Warm-up

Weightlifting

Clean (10×3. 1x High Hang, 1x Low Hang, 1xFloor increase)

Back Squat (1×12 45-60. Same or more from last week )

Back Squat (1×10 55-70 Same or more from last week )

Back Squat (1×8 65-80 Same or more from last week )

Back Squat (1×6 75-90 Same or more from last week )

Metcon

Metcon (AMRAP – Reps)

2:00 Max Wall Balls 30/20 to the 10/9.

1:00 Max Single Under

2:00 Max Wall Balls 20/14 to the 10/8

1:00 Max Double Under

2:00 Max Wall Balls 14/10 to the 10/8

1:00 Max Triple Unders
This workout is done just as prescribed. Scaled people will do a 30/20# ball. They may only get a few reps and let the ball drop. That is fine. There is no scaling for DU/TU. No 2/1 only DU and TU count.

Endurance

Metcon (Calories)

Airdyne

:15 On :15 Off

:30 On :30 Off

:45 on :45 Off

1:00 On 1:00 Off

1:15 on 1:15 Off

1:30 on 1:30 Off

Advanced Work

Metcon (Time)

10/8/6/4/2 Burpee Muscle ups/ 200m Run

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