Tuesday, November 9

XT Strength: 5:30pm (programming below)

Reminder: Today is the first day where we’re experimenting with a 2nd Rebuild strength that can replace the WOD for athletes seeking a Rebuild strength focus that would replace the WOD/conditioning piece.

Group Fitness

Strength:

2 rounds for quality of:

L Banded Pallof Hold, 30 secs

R Banded Pallof Hold, 30 secs

L Banded Lateral Monster Walk, 30 secs

R Banded Lateral Monster Walk, 30 secs

L Leg Glute Bridge Hold, 30 secs

R Leg Glute Bridge Hold, 30 secs

L Side Plank, 30 secs

R Side Plank, 30 secs

L Dynamic Bulgarian Split Squat Jumps, 30 secs

R Dynamic Bulgarian Split Squat Jumps, 30 secs

Rebuild Strength (in lieu of WOD for those that opt-in)

4 RFQ:

Goblet Cyclist Squat; 20X0; 8-10reps rest 30sec

DB Suitcase Alternating Reverse Lunge; 20X0; 10-14 reps, rest 30sec

WOD:

5 rounds for time of:

Run, 400 m

12 Hang Power Cleans, 95/65 lbs

12 Alternating Reverse Lunges, 95/65 lbs

XT Strength:

A)

Back Squat 5x5 

Hang Snatch 5x5

B)

3 RFQ:

Box/Object Lateral Jump Overs x5

Hollow Rock Hold x:40 (accumulate if needed)

C)

3 RFQ:

L Leg Glute Bridge Hold, 30 secs

R Leg Glute Bridge Hold, 30 secs

L Dynamic Bulgarian Split Squat Jumps, 30 secs

R Dynamic Bulgarian Split Squat Jumps, 30 secs