Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Clean (WOrk up to something heavy)

Single Leg Deadlift (4×12 Each Leg )

Use KB or Dumbbells to do single leg deadlifts

Metcon

Metcon (AMRAP – Reps)

Min 0-1 7 Deadlifts/7 Hang Cleans/7 Shoulder to overhead followed by Max Double Unders

Min 1-2 Rest

Min 2-3 7 Deadlifts/7 Hang Cleans/7 Shoulder to overhead followed by max double under

Min 3-4 Rest

Min 4-5 7 Deadlifts/7 Hang Cleans/7 Shoulder to overhead followed by max double unders

Min 5-6 Rest

Min 6-7 7 Deadlifts/7 Hang Cleans/7 Shoulder to overhead followed by max double under

Adv: 155/155

Rx: 95/65

Scaled 75/65 and Single Unders

Endurance

Metcon (4 Rounds for time)

750m Row Rest 2:00 Row 750m Rest 2:00 Row 750 Rest 2:00 Row 750

Advanced Work

Pullups

Level 1: 7 sets of pull ups swings working on consistency

Level 2: 10x 7-10 Butterfly Rotations- keeping them consistent

Level 3: 7-10 Sets of 5 Swings/Hip pop on the rings

HSPU/HS Walks

Level 1: 12 Flips to the wall under control without slamming the wall

level 2: 12 Flips + Walk 1 mat

Level 3: 12x10m Walks Every Min for 12

Pistols

Level 1: Mobilize ankle. Utilize rings or band to do 5 sets of 5 with feet flat and body upright

Level 2: 10 Sets of 4 Pistols slow down and slow up.

Level 3: 10×4 holding a weight overhead.

Double Under

Level 1: Practice Doubles – no single/Doubles

Level 2: 12 Min EMOM: Same every min

Level 3: 4x Unbroken Double Under – shoot for 50 each set.

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