Tuesday 7/1/2014

Battleground, Norwalk – Level 1

Every missed reps pushes you closer to your next pr.

Weightlifting

Shoulder Press (6×5 at 70% )

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP
100m Run/10 Push Ups/10 Slam Balls
200m Run/20 Push ups/20 Slam Balls
300m Run/30 Push Ups/30 Slam balls
200m Run/20 Push Ups/20 Slam Balls
100m Run/10 Push Ups/10 Slam Balls
200m Run/20 Push Ups/ 20 Slam balls
…etc
Slam ball 30#/20#
Advanced: Plyo Push up to a 15# Plate

Endurance

Metcon (15 Rounds for time)

15x100m Rows
Full Rest between. Work on your starts
Count Down

Advanced Work

Metcon (No Measure)

2 Min Grip Work
EMOM
Even 7-15 GHDS
Odd 5-10 HSPU

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