Tuesday, October 26

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness Programming:

Strength:

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set, 30X1

Rest 45 secs

Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set, 21X0

Rest 1 min

Alternate lifts for 4 sets of each. The goal for today is to establish your 8RM Bulgarian split squat.

WOD:

For time:

Row, 1000 m

100 Air Squats

75 Kettlebell Swings, 53/35

Farmer’s Carry (to Post), 53/35 (1 KB - can switch arms anytime you’d like)

75 Kettlebell Swings, 53/35

100 Air Squats

Rebuild:

A)

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set @30X1

Rest 45 secs

Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set @ 21X0

Rest 1 min

Bulgarian Split Squats- 4x8 L/8 R, rest 45 secs between

Supinated Barbell Bent Over Rows

Alternate lifts for 4 sets of each.

B)

Every 1:30 for 18 mins, alternating between:

8 L Half Kneeling Single Arm Landmine Press, pick load @2111

8 R Half Kneeling Single Arm Landmine Press, pick load @2111

Prone Plank, 1 min

20 Alternating Cossack Squats @2111 

XT Strength:

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set, 4x8 L/8 R, rest 45 secs between, 30X1 tempo

The goal for today is to establish your 8RM Bulgarian split squat.

Power Clean 5x5

Shoulder Press 5-4-3-2-1

Triple Broad Jump 5x5

Prone Plank, 1 min

20 Alternating Cossack Squats