Monday 7/25/2016

Norwalk, Battleground – Level 1

Please post your videos and times for the farmers carry for the last 2 weeks. WE will be hosting the US Masters Games at the Sportsplex on Saturday. We will not have classes Friday night at the Sportsplex in preperation for this.

Weightlifting

Front Squat (Work up to a heavy 5 with pause–10%, -20% for 5)

Front Squat (1×18-20)

Dumbbell/KB Jumps (5×4)

Holding a kb or dumbbell in each arm. Lower it to mid knee and explode up into a jump.

Metcon

Metcon (AMRAP – Reps)

BOttom to Bottom Tabata Squats. :20 Max Squats. Rest at the bottom of the squat for 10 then :20 Max Squats for 4 min. Count total reps – minus the squats you did in the round if you come out of the bottom during the rest period. Go immediately into the next amrap.

Metcon (AMRAP – Reps)

6 MIN AMRAP

10 Push Press

200m Run

Adv: 135/95

Rx: 65/65

Scaled: 45/35

10m Counts as 1 rep

Endurance

Metcon (4 Rounds for time)

4x400m Runs. Full Recovery Between runs

Advanced Work

Metcon (12 Rounds for reps)

12 min EMOM

3-10 HSPU

1-5 Bar Muscle ups

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