Battleground, Norwalk – Level 1

Good Monday to everyone! We will be starting a new blended program that will be a little more extensive than what we have been doing including much more detailed additional skill work/endurance work/advanced work. This is not meant for you to try do everything. If you would like to increase your endurance then add the additional endurance work. If you would like to work on your advanced skills then pick that for additional work. I will also be programming team workouts for T/Th for those training for WOW. Look for a more details explanation of the programming in the upcoming newsletter.



Back Squat (5×5 at 60,65,70,75,80% – 1 set every 2 min)

Squat Snatch (8×2 EMOM- Focus on Speed and Quality)


Metcon (Time)

10 Min Time Cap

42 Wall Balls/21 Toes to bar

30 Wall Balls/15 Toes to bar

18 Wall Balls/9 Toes to bar

Adv: 30/20 to the 10/9

Rx: 20/14 o the 10/9

Scaled: 14/10 to the 10/8 Strict Knees to 90


Metcon (Calories)

Airdyne 2:00 on 2:00 For 16 min: Males: 70+ RPM Ladies: 60+ RPM Try to stay consistent

Advanced Work

The new advanced work is not meant for you to do everything but to pick a skill to work on consistently 3 days a week. The options that I have this cycle are Pullups/Muscle ups HSPU/HS Walks Pistols and Double Unders. The programming is based on levels: Level 1 Beginner Level 2 Intermediate Level 3 Advanced

Pull up/Muscle ups

Level 1

5x :10 Pullup Holds followed by :10 lowers

Level 2

5 sets of strict Pullups Every 2 min

Level 3

1 set of 5-10 Strict Chest to bar followed by 1 Set of 5-10 Strict Ring Dips – 10 Min EMOM


Level 1

5x:10 Sec HSPU Holds followed by :10 Lowers

Level 2

5 sets of HSPU – Every 2 min- Same reps every set

Level 3

5 sets of Strict HSPU Every 2 min- Same Reps every set

Pistol Work

Level 1

Sit to stand with Chair – 5x 6 Each leg- not alternating

Level 2

5 Sets of 6 Pistols

Level 3

5×6 Pistols: Holding a KB

DU Work

Level 1

Practice Doubles – no single/Doubles

Level 2

10 Min EMOM: Same every min

Level 4

3x Unbroken Double Under – shoot for 50 each set.

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