Tuesday 4/22/2014

Battleground, Norwalk – Level 1

Weightlifting

Front Squat (10x 3 on the minute at 60% )

Warm-up

10×10 Hardstyle Plank

Endurance

500m Sprint on Rower
Full Recovery 3 intervals

Metcon

Metcon (AMRAP – Reps)

1 Min Max Effort Box Jumps
1 Min Max Effort Power Cleans
1 Min Max Effort Double Unders
Rest 1:00 min – Repeat 3x
Scaled: Step ups/75 and 55/ Single Unders
RX: 24/20, 95 and 65, DU
RX Plus: 24/20, 135 and 95, DU

Advanced Work

EMOM: 8 min EMOM Fat Bar Shoulder to Overhead
5 Reps at 165/100 Odd Min: 10 Toes to bar
4×12 Glute Ham Raises

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