Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Front Squat (5×5 atg 75,80,80,80,80)

Squat Clean (10×3 at 60% )

Metcon

Metcon (Time)

21-18-15-12-9-6-3 Russian Kettlebell Swings/Burpees

Adv: 32/24

Rx: 24/16

Scaled 16/12

Endurance

Metcon (Calories)

Airdyne :10 on :20 off for 24 rounds

Advanced Work

Pull 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

Level 1: 12 Flips to the wall under control without slamming the wall 12 F

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 Unders

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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