Thursday, February 10
Rebuild option available in all Group Fitness classes today.
Pisgah Kids: 3:30pm
Strength A
Back Squat : 4 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 88%, 1 @ 92%
Back Squat 1x4 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x2 at 85% 1RM
Back Squat 1x1 at 88% 1RM
Back Squat 1x1 at 92% 1RM
Rest as needed between sets.
Complete sets every 3 mins for 15 mins. Rest 2 mins before A2.
Strength B
Every 1 min for 4 mins: Back Squat
2 Back Squats, 80% 1RM
Every 1 min for 4 mins.
Focus on SPEED of the concentric!
WOD
FT: Wall Balls and Burpee Box Jump Overs
For time:
40 Wall Balls, 20/14 lbs
20 Burpee Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Wall Balls, 20/14 lbs
10 Burpee Box Jump Overs, 24/20 in
Rebuild Strength
3 RFQ: Bulgarian Split Squats, Nordic Curls, and Double Kettlebell Bent Over Rows
3 rounds for quality of:
10 L Bulgarian Split Squats, pick load @3011
Rest 30 secs
10 R Bulgarian Split Squats, pick load
Rest 30 secs
6 Nordic Curls @4011 (use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 1 min
10 Double Kettlebell Bent Over Rows, pick load @ 2111 (rotate palms from pronated at the bottom to supinated at the top)
Rest 1 min
Rebuild (in lieu of WOD)
3 rounds for quality of:
Goblet Cyclist Squat @3011 x 10-14
Pike Ups (w/ Rower) @2222 x 10
Alternating Suitcase Step-Ups @21X1 x10-14