Monday. 6/27/2016

Norwalk, Battleground – Level 1

Weightlifting

Front Squat (Work up to a heavy 5 reps. -10% for 5 -20% for 5)

Pause at the bottom of each rep

Russian Kettlebell Swings (4×5 heavy – superset with box jumps)

Box Jumps (From the seated position 4×3 reps- shoot for heigh)

Metcon

Metcon (Time)

21-15-9

Wall Balls/ American KB Swings with a 400m run at the end of each round.

Adv: 30/20 to the 10/9. 32/24kg

Rx: 20/14 to the 10/9. 24/16

Scaled 14/10 to the 10/8. 16/12

Endurance

Metcon (10 Rounds for time)

10x100m runs with a turnaround at the 50m mark with a 2:00 rest between rounds

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-10 Strict HSPU

1-5 Bar Muscle ups

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