Tuesday, December 14

Rebuild option available for each class.

XT Strength: 5:30 pm (programming below)

Strength:

3 rounds for quality of:

8 L/8 R Landmine Single Leg Romanian Deadlifts, pick load @3111

Rest 1 min

8 Seated Dumbbell Press, pick load @4112

Rest 1 min

40 Plank Shoulder Taps

Rest 1 min

Rebuild Option:

Every 1 min for 15 mins, alternating between:

10 Supine Ring Rows @2111

L Side Plank, 40 secs

R Side Plank, 40 secs

15 Reverse Snow Angels – slow and controlled

Hollow Rock, 40 secs

WOD:

For 3 rounds:

In 2 mins do:

Row, 250 m

max reps in remaining time:

Strict Handstand Push-ups (DB Push Press)

-- Rest 1 min –

In 2 mins do:

30/20 Assault Bike Calories

max reps in remaining time Burpee Box Jump Overs, 24/20 in

 Rest 1 min between each round.

 XT Strength:

A)

1x [ 1 Power Snatch + 1 Overhead Squat + 1 Power Snatch + 1 Overhead Squat ], pick load Every 3 mins for 21 mins.

Build in load.

B)

Back Squat 1x6 at 70% 1RM

Back Squat 1x6 at 80% 1RM

Back Squat 1x3 at 90% 1RM

Back Squat 1x2 at 95% 1RM

Back Squat 1xME at 85% 1RM

Rest as needed between sets.

*Set 5: 1xME at 85% 1RM (allow only one full breath cycle at the top of each rep)

Complete sets every 3 mins for 15 mins.