TGIF

Battleground, Norwalk – Level 1

We will have class at 10am on Saturday at Norwalk.

Warm-up

Weightlifting

Squat Clean (Work up to a heavy Squat Clean)

Back Squat (1×12 at 45-60%)

Back Squat (1×10 at 55-70% )

Back Squat (1×8 at 65-80% )

Back Squat (1×6 at 75-90%)

Metcon

Metcon (AMRAP – Reps)

4 Min AMRAP:

12 Pull-Ups

12 Overhead Squats Rx: (95/65 lbs) Scaled 45/35

12 Bar-Facing Burpees

Rest 4 min then do the next AMRAP

Metcon (AMRAP – Reps)

4 Min Amrap:

9 C2B pull-ups

9 Overhead Squats Rx: 145/95 Scaled: 65/55 or less

9 Bar-Facing Burpees

Endurance

Metcon (Distance)

Run/Row/Bike for 30-45 min at medium intensity.

Advanced Work

Metcon (AMRAP – Reps)

:20 Max Alternating Pistols :10 Rest :20 Max Kipping HSPU Rest :10 for 8 min.

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