Wednesday

Battleground, Norwalk – Level 1

Don’t forget – Dress up day Friday at the gym during all classes.

Warm-up

Weightlifting

Squat Clean (Work up to something heavy. )

Single Leg Deadlift (4×6 Each leg. )

Use KB or Dumbbells to do single leg deadlifts

Metcon

Metcon (Time)

4 rounds for time

14 Russian Kettlebell Swings

12 Box Jump Overs

10 Goblet Squats

ADV: 32/24 AND 24/20

RX: 24/16 and 24/20

SCALED 16/12 AND STEP OVERS

Endurance

Metcon (3 Rounds for time)

Row 1k Rest 3:00 Row 1k Rest 3:00 Row 1k Rest 3:00 80% of your Fastest 500m Pace. Try to keep your times within 5-10% of each other.

Advanced Work

Pu/MU Skill Work

Level 1

5 sets of pull ups swings working on consistency

Level 2

10x 5 Butterfly Rotations- keeping them consistent

Level 3

5 Sets of 5 Swings/Hip pop on the rings

HSPU HS Walk

Level 1

10 Flips to the wall under control without slamming the wall

Level 2

10 Flips + Walk 1 mat- 4 feet

Level 3

10x10m Walks. 1 Every Min for 10

Pistol Skill Work

Level 1

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

Level 2

Roll to stand pistols 5x 5 on each side

Level 3 10 sets of 2 Overhead – Test different object… kb/dumbbell/etc.

DU Skill Work

Level 1

Practice Doubles – no single/Doubles

Level 2

10 Min EMOM: Same every min

Level 3

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

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