Tuesday, December 28
XT Strength: 5:30pm (programming below)
Rebuild option available in all Group Fitness classes.
Strength:
1x [ 1 Clean + 1 Front Squat + 1 Jerk ], pick load
Every 2 mins for 20 mins.
Rebuild Strength:
Every 1:30 for 18 mins, alternating between:
8 L Cozy Leg Lifts @2114
8 R Cozy Leg Lifts
12 L Single Arm Dumbbell Press, pick load @2111
12 R Single Arm Dumbbell Press, pick load
WOD:
For time:
24/18 Assault Bike Calories
12 Devil Press, 50/35 lbs
20/14 Assault Bike Calories
10 Devil Press, 50/35 lbs
16/10 Assault Bike Calories
8 Devil Press, 50/35 lbs
12/6 Assault Bike Calories
6 Devil Press, 50/35 lbs
Rebuild Option:
EMOM 12 (for quality)
Landmine SL RDL + Row (R Leg)
Landmine SL RDL + Row (L Leg)
Landmine Standing Twist (alternating)
Landmine Side Lunges (alternating)
XT Strength:
Overhead Squat 5-4-3-2-1
Hang Power Snatch 5-4-3-2-1
(beginners will stay lighter and continue to refine form and technique)
3 RFQ:
Seated DB Shoulder Press x 8-12
Weighted Glute Bridge x 8-12
3 RFQ:
L Sit/Hold/Hang x Max Effort
Tempo Pushups x 8-12 @ 3111