Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (5×5 at 65,70,75,80,80)

Squat Clean (10×2 @60% )

Metcon

Metcon (Time)

50 HSPU Scale to complete in 2-4 Min

40 Toes to Bar

30 Box Jump Overs Adv: 30 and 24 Rx: 24/20

20 Burpee Box Step Overs 24/20

Endurance

Metcon (Calories)

Airdyne

:10 on :20 off

Max Effort on these

for 24 rounds.

Advanced Work

Pullup work:

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

HS Work

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

Pistol Work

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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