Monday 8/8/2016

Norwalk, Battleground – Level 1

This week will be a little lighter as we deload and get ready for our test week.

Weightlifting

Back Squat (3×10 at 50% )

Rear Elevated Split Squat (3×8 each leg )

Metcon

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EMOM (8 Rounds for reps)

8 min EMOM

3 Squat Snatches

6 Box Jump Overs

Then max wall balls for the remaining minutes. Adv: does max muscle ups. You must complete the snatches and the box jump overs. THe only thing you count is the number of wall balls or muscle ups

Adv: 135/95. 30/24. MU

Rx: 95/65. 24/20. Wall Balls 20/14 to the 10/9

Scaled: 55/35. Step overs. 14/10 to the 10/9.

Metcon (Distance)

30 Min Airdyne Medium Pace

Advanced Work

Add in 2 min of grip work

Metcon (12 Rounds for reps)

12 Min EMOM

1-7 Strict HSPU

5-15 GHDs

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