MONDAY

Battleground, Norwalk – Level 1

It was awesome seeing everyone on Friday at the Christmas Party. We will have a regular schedule this week but will have an abreviated schedule next week. Check Wodify on Friday for details. We are looking for volunteers and judges for War of the WODS. Please let Bruce know if you can help.

Warm-up

Weightlifting

Back Squat (5×5 at 80% Give 2-3 min each set )

Squat Snatch (8×2 at 60% – )

Going with less reps and sets due to the squats.

Metcon

Metcon (AMRAP – Reps)

From 0-4 Min Row 500m Then do Max Wall Balls for the remaining time

From 4-8 Min Run 400m

From 8-12 Row 500m Then Do Max Wall Balls.

Adv: This would be a good workout to test out the 50# for guys and 30# for ladies if we have enough. I am not setting a wall ball weight because I want you to work on what challenges you. Only score the wall ball reps.

Endurance

Metcon (Calories)

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

Advanced Work

Pullups

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

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.

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