Monday Funday

Battleground, Norwalk – Level 1

Warm-up

Work on the mobility that you need the most. Ankles/Hips/Shoulders

Weightlifting

Snatch Balance (Work up to 3 sets of 3 every min for 6 min. )

Increase from last week.

Front Squat (Work up to a heavy triple. -10% for 4 more x 3 )

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP:

Rx: 10 C2b Pullups/20 Double Unders/10 Single Arm Push Press Left 50/35 Dumbbell/ 10 Single Arm Push Press Right/ Run 300m

Scaled: Pullups/ 3 to 1 Single Unders/. 35#/20# Dumbbells Every 50m Counts as 1 rep.

Endurance

Metcon (Calories)

:30 on :30 off Airdyne for 15-30:00

Advanced Work

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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