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Friday

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Norwalk - Level 1View Public WhiteboardWeightliftingSquat Clean (10x2 around 60-70% )Front Squat (3x5 around 80% )MetconMetcon (15 Rounds for reps)15 Min EMOM: Min 1: 10 Dumbbell Thrusters Min 2: 10-15 Pull ups Min 3: :20-:30 Pull ups Min 15-20 -AMRAPMetcon (AMRAP - Reps)5 Min AMRAP 10 KB Thrusters/10 Pullups/50 Double…

Wednesday

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Norwalk - Level 1View Public WhiteboardWeightliftingDeadlift (10x3 EMOM around 60%)Glute-Ham Raises (3 Max sets superset with 3-5 Plyo Jumps)MetconMetcon (Time)21-15-9 Power Snatches/Box Jumps Rx: 95/65 24/20 Scaled 65/35 Step ups allowed Make sure your shoulders are warmed up before snatchingEnduranceMetcon (Calories)Death by calories on the rower.

Tuesday

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Norwalk - Level 1View Public WhiteboardWeightliftingBench Press (3x3 around 85% slow down explode up)Strict Pull up (8 min EMOM)MetconMetcon (AMRAP - Reps)20 Min Partner AMRAP 20 Wall Balls/15 Push Ups/10 Burpees over the rower/ 100m Row(10 Reps) 1 Person does wall balls, push ups, and burpee 2nd person can start…

Monday

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Norwalk - Level 1View Public WhiteboardWeightliftingSnatch (10x2 around 60-65% EMOM)Back Squat (3x3 around 85% )MetconMetcon (Time)30/20/10 Dumbbell wallking Lunge- Total Steps Single Arm Push Press- Total Presses Abmat Sit up Run 200m Adv: 50/35 Overhead Walking Lunge Rx: 50/35 Scaled 35/20EnduranceMetcon (20 Rounds for time)5/7 Calories EMOM for 20 Min

Tuesday

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Norwalk - Level 1View Public WhiteboardWeightliftingBench Press (3x5 at 80%)Strict Pull up (max set (no kipping)Superset with bench press. )MetconMetcon (Time)Partner Workout: 20 min Time Cap 30/20/10/20/30 Thrusters/Toes to bar/Run 400m after each round. Both people run Rx: 95/65 Scaled 65/35EnduranceMetcon (No Measure)Ski Erg: Dart Game