Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Snatch (10×3 at 60% each min )

Single Leg Deadlift (4×10 Each Each leg )

Use KB or Dumbbells to do single leg deadlifts

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

10 Wall Balls/10 Situps

20 Wall Balls/20 Situps

30 Wall Balls/ 30 Situps

… Continue up

Adv: 30/20

Rx: 20/14

Scaled: 14/10

Endurance

Metcon (4 Rounds for time)

750m Row Rest 2:00 Row 750m Rest 2:00 Row 750 Rest 2:00 Row 750

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 12

Level 2: Flips + Walk 1 mat

Level 3: 12x10m Walks Every Min for 12

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 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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