Monday 6/8/2015

Battleground, Norwalk – Level 1

Pick a goal and work towards it. Training without goals is like driving without a steering wheel.

Weightlifting

Do min of clean skill work

Deadlift (1×3 at 75%, 85, 90% )

Superset with 4×8 weighted step ups. 2 sets on each leg. Add weight from last week. 20″ box

Metcon

Metcon (Time)

15 OHS

1k Run

15 Front Ssquat

1k Run

15 Back Squat from the floor.

Adv: 165/115

Intermediate: 115/75

Beginner: Vary weight or add weight if needed. 65/35

Endurance

Metcon (12 Rounds for time)

12x100m Sprints on the rower

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