Tuesday -Partner Day

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Pull-ups (Work on Skills )

Strength: 5×10 Hold and Lowers Skill: Hollow Swings or butterfly Beginner: 5×5 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

50 Push Press while Partner Holds Bar Overhead

50 Deadlift While Partner Holds Front Rack

75 Pull-ups While Partner Holds on Pull-Up Bar

1000m Row While partner holds Deadlift

Adv: 135/95

Rx: 95/65

Scaled: 75/55

Endurance

Metcon (10 Rounds for time)

Run 200m Walk 200m for 10 rounds.

Run the hill if you can.

Advanced Work

This is the same advanced work from yesterday just in case you missed it. New Advanced work will be posted M/W/F

Pull up/Muscle ups

Level 1

5x :10 Pullup Holds followed by :10 lowers

Level 2

5 sets of strict Pullups Every 2 min

Level 3

1 set of 5-10 Strict Chest to bar followed by 1 Set of 5-10 Strict Ring Dips – 10 Min EMOM

HSPU/HS Work

Level 1

5x:10 Sec HSPU Holds followed by :10 Lowers

Level 2

5 sets of HSPU – Every 2 min- Same reps every set

Level 3

5 sets of Strict HSPU Every 2 min- Same Reps every set

Pistol Work

Level 1

Sit to stand with Chair – 5x 6 Each leg- not alternating

Level 2

5 Sets of 6 Pistols

Level 3

5×6 Pistols: Holding a KB

DU Work

Level 1

Practice Doubles – no single/Doubles

Level 2

10 Min EMOM: Same every min

Level 4

3x Unbroken Double Under – shoot for 50 each set.

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