Battleground, Norwalk – Level 1



Front Squat (3×6 around 70% Superset with 5 tuck jumps)

Tuck jumps are done immediately after the squats and you are jumping as fast as possible bringing knees to chest. Do a set every 3 min.

Weighted Step-ups (3×6 (use kb or dumbbells))

Do one side then complete 6 Jumping lunges on one side. Switch sides every min


Metcon (Time)

1k Row 50 Russian KB Swings 30 Wall balls

Adv: 32/34kg 30/20 to a 10′

Rx: 24/16kg 20/14 to a 10/9

Scaled 16/12 14/10 to a 10/8

10 Min Time Cap


Metcon (Calories)

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

Advanced Work

Metcon (Time)

50 OWL with Dummbbell one arm

15 Muscle ups

50 OWL with dumbbell other arm

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