Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Single Arm Dumbell Press (4×6 each arm alternating )

4×6 Single Arm Dumbbell Press alternating each rep super set with pull-ups – Do a set every 2 min – Fail around 6-10 Reps on Pullups(strict/Pull higher/tempo to add difficulty

Ring Rows (Max Ring Rows superset with max push ups/ring pu)

Metcon

Metcon (Time)

1k Row/50 Wall Balls/100 Double Unders/50 Burpees

Rx: 20/14 to the 10/9

Scaled 3 to 1 double unders 14/10 to the 10/8

Endurance

Metcon (10 Rounds for time)

10x100m Sprints. Full Recovery between runs

Advanced Work

Metcon (12 Rounds for reps)

12 Min EMOM 5-15 Ghds/5-15 HSPU

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