Monday

Battleground, Norwalk – Level 1

This is a testing week for the Advanced Skills. If you test well enough under one level then you move to the next level. If you do not – you stay at that level. If you test well at level 3 then pick another skill. You need to stay consistent with your skill work for 4-8 weeks to see improvement. We will re-test every month.
Here is the requirement to test out
Level 1 Pull-ups: 5 -10 Pull-ups
Level 2 Pull ups: 20+ Kipping C2b In one set
Level 3 Pull: 30+ C2b 7+ Bar Muscle Ups 5+ Ring Muscle ups
Level 1 HSPU: 1-5 Kipping HSPU
Level 2 HSPU: 5-10 Strict HSPU 15-20 Kipping
Level 3: 10+ Strict 20+ Kipping 50 Foot HS Walk
Level 1 Double Under: 10+ Double Unders without doing double/single
Level 2: 25-50 Double Unders unbroken
Level 3: 75+ Unbroken
Level 1: Pistols 1-5 Pistols Alternating
Level 2: 20+ Pistols Altnerating
Level 3 5 Pistols each leg holding a 45/35 Bar overhead

Warm-up

Weightlifting

Back Squat (5×5 at 70,75,80,80,80)

Squat Snatch (8×3 at 60% )

Metcon

Metcon (Time)

500m Row/20 HR Push Ups/20 KB Swings Rest 2:00 Repeat

Adv: 32/24 Rx: 24/16 Scaled 16/12

Go AFAP

Endurance

Metcon (Calories)

Airdyne 3:00 on 2:00 off for 15:00

Advanced Work

Level Tests

Pull ups

1: MAX PULLUPS- or use the smallest band possible to get 1-5 pull-ups

2: 1 SET OF MAX STRICT PULLUPS/ 1 SET OF C2B PULLUPS/1 KIPPING PULLUPS

3: 1 SET OF RING MUSCLE UPS/1 SET OF BAR MUSCLE UPS

HSPU

1: Max kipping hspu or use the least number of abmats to get 5 HSPU.

2: 1 MAX SET OF KIPPING PUSH UPS- REST 3:00 REPEAT

3: 1 MAX SET OF STRICT HSPU/REST 3:00 REPEAT or Max HS Walk in 3 attempts

Pistols

1: Max set or set of 5 each leg with most minimal scaling

2: Max set of pistols one leg then immediate the other leg. Rest 3:00 repeat

3: Max weight that you can do with 5 each side.

Double Under

1: Most Double Unders without a mistake

2: Complete 50 Double Unders for time

3: 200 double unders for time

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