Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Clean (Work up to something heavy )

Single Leg Deadlift (2xkb dumbbells 4×8 each leg )

Use KB or Dumbbells to do single leg deadlifts

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Shoulder to Overhead

300m Run Every 10 meters Counts as 1 rep

Adv: 135/95

Rx: 95/65

Scaled: 65/35

Endurance

Metcon (4 Rounds for time)

750m Row Rest 2:00 Row 750m Rest 2:00 Row 750 Rest 2:00 Row 750 Try to keep consistent numbers around 85% of your max 500m Pace

Advanced Work

Pullups/Muscle Ups/Bar Muscle ups

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 Mobilize ankle.

Level 1 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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