Monday June 2, 2014

Battleground, Norwalk – Level 1

This is the second cycle of our strength program. Refer back to your lifts during the week of the 19-23. If you got 10-12 reps then keep your 1rm the same this period. If you got 12-15 reps then increase your 1rm by 5-10%.(even number)

Weightlifting

Front Squat (5 sets of 8 at 65%. Do 2-3 warm up sets )

Metcon

Metcon (AMRAP – Rounds)

3 Min AMRAP
10 Wall Balls/10 Toes to bar
Beginner 14 and 10 and knees to elbows
Intermediate 20 and 14
Advanced 30 and 20
Rest 2:00
3 Min AMRAP
10 Box Jumps/10 push ups
Beginner Step ups
Intermediate 24 and 20
Advanced : 30 and 24 HSPU (no scaling)
Rest 2:00
3 Min AMRAP
10 KB Swings /10 Burpees
Beginner 16 and 12
Intermediate: 24 and 16
Advanced: 32 and 24

Endurance

Metcon (Time)

Run 100m Walk 100m Go for 2k.

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