Tuesday, October 19

So many October birthdays!! Happy birthday, ya’ll!

Chris Hennon 10/3

Josh Federman 10/8

Inga Steenbergen 10/16

David Ferrell 10/19

Laura McCreary 10/22

Coach Jacob 10/23

Trevor Reis 10/24

Havely Carsky 10/29

Rebuild: 12pm (programming below)

XT Strength: 5:30pm

Group Fitness:

Skill:

Strength:

Record your best Tempo Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Tempo- 42X1

Build to today's 3RM in 20 mins. As you build to this weight, perform singles or doubles at the tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4 sec descent, pause for 2 secs in the bottom position and explode straight up– no bounce out of the bottom.

WOD:

“Nitrous”

For time:

Row, 1000 m

50 Thrusters, 95/65 lbs

Rebuild:

A) 3 rounds for quality of:

5 L/5 R Front Rack Split Squats, pick load

Rest 1 min

5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load

Rest 1 min

B) 4 Rounds for quality

8 Weighted Tempo Pushups

25 Banded Overhead Tricep Extensions

XT Strength:

Record your best Tempo Front Squat 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.

Tempo- 42X1 Build to today's 3RM in 20 mins. As you build to this weight, perform singles or doubles at the tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4 sec descent, pause for 2 secs in the bottom position and explode straight up– no bounce out of the bottom.

4 rounds for quality:

6 Snatch Grip Romanian Deadlifts, pick load @4011

5 Tall Box Jumps

The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 secs to complete your 5 reps if done properly.

In remaining time, rounds for quality:

8 Weighted Tempo Pushups

25 Banded Overhead Tricep Extensions