Tuesday, April 5
“Maturity is when you stop complaining and making excuses, and start making changes.” ― Roy T. Bennett
Rebuild option available in classes today.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
3 RFQ: Back Squats, Med Ball Hamstring Curls, and Hollow Body Roll-to-Supermans
3 rounds for quality of:
6 Back Squats, pick load @32X1
Rest 1 min
20 Med Ball Hamstring Curls @2111
Rest 1 min
6 L/6 R Hollow Body Roll-to-Supermans Rest 1 min
WOD
Complete as many rounds as possible in 12 mins of:
1 Post Run
20 Alternating Goblet Cossack Squats
1 Post Run
20 V-ups
Rebuild
3 RFQ
12 Alt Goblet Cossack Squats @ 2111
12 Weighted V-Ups @ 2111
5-8 Pull-Up Negatives @3111 (can toe-spot or use band. Work at least a 3-count descent under control.)
XT
Back Squat 5-5-3-2-2-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Set 1: 70-74% 1RM
Set 2: 75-79% 1RM
Set 3: 80-84% 1RM
Set 4: 85-89% 1RM
Set 5: 90-94% 1RM
Sets 6-8: 95+% 1RM
Complete sets every 2 mins for 16 mins.
3 RFQ
Windshield Wipers x 20
SA KB Swing x 20
Single Leg Broad Jump x 3/each
Finisher
Max Effort Plank Hold
Rest 1:00
Max Effort Hollow Hold