Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (5×5 at 60,65,70,75,80)

Squat Clean (8×2 at 60% )

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

9 HRPU/9 V-Ups/9 DU

12 HRPU /12 V-Ups /18 DU

15 HRPU /15 V-Ups /27 DU

18 HRPU /18 V-Ups /36 DU

21 HRPU/21 V-Ups/45 DU

24 HSPU/24 V-Ups/54 DU

Endurance

Metcon (Calories)

Airdyne :20 on :10 Off for 16 rounds or 8 rounds

Advanced Work

Metcon (No Measure)

Level 1

5 sets of pull ups swings working on consistency

Level 2

10x 5-10 Butterfly Rotations- keeping them consistent

Level 3

5 Sets of 5 Swings/Hip pop on the rings

Metcon (No Measure)

Level 1

10 Flips to the wall under control without slamming the wall

Level 2

10 Flips + Walk 1 mat – Mistakes don’t count Level 3

15×5-10m Walks Every Min for 10m

Metcon (No Measure)

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 2 Pistols slow down and slow up.

Level 3

10×2 holding a weight overhead.

Metcon (No Measure)

Level 1

Practice Doubles – no single/Doubles

Level 2

10 Min EMOM: Same every min

Level 3

3x Unbroken Double Under – shoot for 50-75 each set.

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