Tuesday, June 7

“Anything you say before the word “but” does not count.” - Kevin Kelly

Rebuild option available in each class.

XT Strength (Snatch Focus): 5:30pm

Strength

Alt EMOM 15 mins: Single Arm Dumbbell Rows, Nose-to-Wall Handstand Holds, Russian Kettlebell Swings, and Ring Support Holds

Every 1 min for 15 mins, alternating between:

8 L Arm Dumbbell Rows, pick load

8 R Arm Dumbbell Rows, pick load

Nose-to-Wall Handstand Hold, 30 secs

20 Russian Kettlebell Swings, pick load

Ring Support Hold, 30 secs

WOD

FT: Rows, 400 m, and Assault Bike Calories

For time:

Row, 1000 m

Run, 400 m

60/40 Assault Bike Calories

REBUILD

Every 75sec x 9 Sets (12mins)
1st - Off Set KB Push Ups 20X0 Tempo; 6-8/arm
2nd – Renegade Rows 2020; 12-16reps
3rd - Tall Kneeling KB Tricep Extension 20X0; 10-15rep RANGE

XT STRENGTH

1)     Snatch Pull 3x5

2)    Snatch Balance 3x5

3) Every 2 mins for 16 mins: Hang Snatches and Snatches

1x [ 1 Hang Snatch + 1 Snatch ], pick load

Every 2 mins for 16 mins.

4) Back Squat : 10x2 at 70% 1RM

Back Squat 10x2 at 70% 1RM Rest as needed between sets.

Ten sets with 70% of your back squat 1RM gives the opportunity to accumulate some volume with moderate load. Fast out of the hole and carry that speed through the middle of the rep. Stay balanced and brace tight.