Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Snatch (Work up to something heavy )

Jump Squats (10X2 JUMP SQUATS 20-40S% )

Barbell in the Back squat Position. Focus on speed and extension. Feet only come a few inches off the ground.
KEEP THE BAR TIGHT TO YOUR SHOULDERS

Metcon

Metcon (AMRAP – Reps)

7 MIN AMRAP

3 THRUSTERS/3 DIPS INCREASE BY 3 EACH ROUND

ADV: 135/95 RING DIPS

RX: 95/65

SCALED 65/35 SCALE THE DIPS

Endurance

Metcon (10 Rounds for time)

RUN/ROW 10X200M. RUN IF THE WEATHER IS GOOD. TRY TO DO HILL RUNS. REST 1:00 BETWEEN RUNS

Advanced Work

PULLUP WORK

Level 1: 7x :10 Pullup Holds followed by :10 lowers

LEVEL 2: 7 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 – 14 Min EMOM

HSPU WORK

LEVEL 1: 7 x:10 Sec HSPU Holds followed by :10 Lowers

LEVEL 2: 7 sets of HSPU – Every 2 min- Same reps every set

LEVEL 3: 7 sets of Strict HSPU Every 2 min- Same Reps every set

PISTOL WORK

LEVEL 1: Sit to stand with Chair – 5x 10 Each leg- not alternating

LEVEL 2: 5×10 Pistols each leg

LEVEL 3: 5×6. Increase the kb/dumbbell weight

DOUBLE UNDERS

LEVEL 1: Practice Doubles – no single/Doubles

LEVEL 2: 12 Min EMOM: Same every min

LEVEL 3: 4x Sets unbroken- shoot for 50.

Leave a Reply