Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Back Squat (5×5 at 65,70,75,80,80)

Squat Snatch (10×2 at 60% )

Metcon

Metcon (Time)

500m Row then

4 rounds of 12 Wall Balls/10 Pullups/8 Burpees with a touch to the pullup bar.

Adv: 30/20 to the 10/9

Rx: 20/14 to the 10/9

Scaled 14/10 to the 10/9

Endurance

Metcon (4 Rounds for calories)

Airdyne 2:00 on 2:00 off for 16 min

Girls 65+ Rpm Guys 75+ Rpm

Advanced Work

Pull-ups (See below )

Level 1: 7 x :10 Holds/Lowers

Level 2: 7 sets of strict pullups every 2 min

Level 3: 1 set of 5-10 Strict Chest 2 bars followed by 1 set of 5-10 ring dips- 14 min EMOM

Handstand Push-ups (See Below )

Level 1: 7x:10 HSPU Hold and Lowers

Level 2: 7 sets of HSPU every 2 min maintaining the same reps

Level 3: 7 Sets of strict HSPU every 2 min

Pistols (See Below )

Level 1: 5×10 Chair to stand each leg

Level 2: 5×10 Pistols each leg

Level 3: 5×6 with Dumbbells/KB- Increase from the last 2 weeks.

Double-Unders (See Below )

Level 1: Practice- No single/double

Level 2: 12 Min EMOM- Same every min

Level 3: 4x sets unbroken Shoot for 50

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