Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Snatch (Work up to something heavy. -10% for max reps )

Back Squat (8×3 every min )

Metcon

Metcon (Time)

3 rounds for time:

Run 300m/15 Russian KB Swings/10 Burpees

Adv: Greater than 32kg/24kg

Rx: 32kg/24kg

Scaled: 24/16kg

Endurance

Metcon (15 Rounds for time)

15x100m Sprints- Full Recovery between each run.

Advanced Work

Pull Ups

Level 1: 2x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets

Level 2: 2x Max Sets of Butterfly Pull ups -only good sets with a min number count… i.e 10 good ones. Goal is 30-50 Butterfly

Level 3: 2x Max sets of muscle ups. If you get less than 3 each set then: Goal is 10-15 MU. If you can’t do that many in a row continue with 2-3 min rest between sets

HSPU:

Level 1: 2x Max Sets of HSPU to an abmat 3 Min Rest between sets

Level 2: 2x Max Sets to the floor kipping

Level 3: 1x max strict followed by a set of max kipping rest 3min and repeat

Pistol Work

Level 1: 2x Max Set of Sit and Stands

Level 2: 2x Max Sets No Alternating

Level 3: 2x Max Sets with Weight – no alternating

Double Under

Level 1 : Practice

Level 2: Get 100 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each

Level 3: Get 250 DU in min big sets… 30s, 50s, etc.

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