Tuesday, March 8

Rebuild option available for all classes
Pisgah Kids 3:30 PM
XT Strength 5:30 PM

Strength
 
Alt EMOM 18 mins: Back Squats, Hanging Med Ball Hamstring Curls, and Single-Arm Dumbbell Rows


Every 1:30 for 18 mins, alternating between:
10 Back Squats, pick load @30X1
8 Hanging Med Ball Hamstring Curls, pick load @2111
10 L Arm Dumbbell Rows, pick load @2111
10 R Arm Dumbbell Rows, pick load

WOD

AMRAP 12 mins: Bar Muscle-ups, Alternating Dumbbell Snatches, and Dumbbell Box Step Overs

Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Strict Pull-Ups)
12 Alternating Dumbbell Snatches, 50/35 lbs
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Rebuild B

6-8 Ring Rows @3111
12-16 Seated Filly Press @2111
12 Alternating Weighted Box Step-Ups @3111

XT Strength

Strength A
Every 2 mins for 10 mins: Bench Press

6 Bench Press, pick load Every 2 mins for 10 mins.
5-6 reps @ 20X1 Followed by Strength B.

Strength B
Bench Press : 2x Max Rep

Use the same weight for each set.
Complete sets every 2 mins for 6 mins at 90% of today's heaviest set from Strength A.

3 RFQ
Bound and Stick 50’
Farmers Carry 1 Lap (Dbl KB)

3 RFQ
Barbell Good Morning x 10
Alternating Jumping Lunges (Bodyweight) x 16

GHD Sit-Ups 3x10 (as machine is available throughout the class)