Monday 6/16/2014

Battleground, Norwalk – Level 1

The Good Habits Challenge starts this week. Please come out this Thursday to Norwalk for the Nutrition Seminar. Good Habits come from consistency. In order to be consistent, we must commit. In order to commit- you must wholeheartedly believe that your health and fitness is worth the sacrifice of time and hard work. This is a decision that you must make and commit to you on your own. Is your health worth it?

Weightlifting

Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80% AMAP)

Metcon

Metcon (Time)

“Diane” 21-15-9
Deadlift /HSPU
Beginner: 135/95 Scale as needed
Intermediate 225/155
Advanced: HAND Release 275/185 and 2″ Deficit – This is for people with a sub 5 min Diane.

Endurance

Metcon (6 Rounds for time)

Row 200 Run 200
Row 300 Run 300
Row 400 Run 400
Row 400 Run 400
Row 300 Run 300
Row 200 Run 200
Rest 2:00 Between Rounds

Advanced Work

Metcon (AMRAP – Reps)

2 Min of Grip work
Tabata Pistols(not for a max number but just for practice)

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