Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (5×5 at 70,75,80,80,80)

Squat Clean (8×3 at 60% )

Metcon

Metcon (Time)

4 rounds for time

30 Slam Balls

30 Lunges holding ball overhead (15 each leg)

Male 30#

Female 20#

Endurance

Metcon (6 Rounds for time)

Airdyne 10 Calories Rest 1:00

Increase by 5 Calories every round until you hit 30 with 1:00 Rest Between each round.

Advanced Work

Pull Ups

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

Level 1: 10 Flips to the wall under control without slamming the wall

level 2: 10 Flips + Walk 1 mat

Level 3: 10x10m Walks Every Min for 10

Pistols

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.

Double Unders

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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