Monday-Funday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Snatch (Work up to something heavy )

Jump Squats (10×3- Light and Fast )

Barbell in the Back squat Position. Focus on speed and extension. Feet only come a few inches off the ground.

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

10 Power Snatches 75 and 55(don’t drop the bar)

10 Box Jump Overs 24 and 20

10 Toes to bar

Scaled 55/35 Step ups/ Knees to 90

Endurance

Metcon (10 Rounds for time)

10x200m Run. Full Recovery IF the roads are bad. Row

Advanced Work

Pullups

Level 1: 7x :10 Pullup Holds followed by :10 lowers

Level 2: 7 sets of strict Pullups Every 2 min

Level 3: 1 set of 5-10 Strict Chest to bar followed by 1 Set of 5-10 Strict Ring Dips – 14 Min EMOM

HSPU

Level 1: 7 x:10 Sec HSPU Holds followed by :10 Lowers

Level 2: 7 sets of HSPU – Every 2 min- Same reps every set

Level 3: 7 sets of Strict HSPU Every 2 min- Same Reps every set

Pistol

Level 1: Sit to stand with Chair – 5x 10 Each leg- not alternating

Level 2: 5×10 Pistols each leg 5×6.

Level 3: Increase the kb/dumbbell weight

Double Unders

Level 1: Practice Doubles – no single/Doubles

level 2: 12 Min EMOM: Same every min

Level 3: 4x Sets unbroken- shoot for 50.

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