Tuesday, September 14

Group Fitness: 6:30a, 7:30a, 4:30p

Rebuild: 12pm

XT: 5:30pm

Group Fitness Programming:

Skill: Handstand Hold/Push-Ups

Strength: Gymnastics Strength (Day 13 of 20)

Pull-Up:

Hollow Hold 3x:20 (feeling stronger? Push these holds to :25 or :30 each!)

Banded Strict Pull-Up 3x8 (if you have any strict pull-ups, do those first. If/when you hit failure, use the band for the remaining reps. Be extra intentional not to bounce in bottom of movement.)

Ring Rows 4x 6-8 (make these HARD. You should be getting slightly flatter with these, increasing the intensity of each rep)

Muscle-Up:

False Grip Active Ring Hold 3xME (compare to days 4, 7, and 10!)

Feet elevated Ring Rows 3x5

Banded Lat Pressdowns 3x12

WOD:

AMRAP 10

15/12 Row Calories

3 Power Clean (115/85) Rx+: 135/95

15/12 Row Calories

6 Power Clean

…repeat the row and increase the clean reps by 3 until the AMRAP ends.

 Mobility: hip flexors/IT

Rebuild

A1) Single Arm KB OHS x6/each @3011

A2) Deficit Landmine Single Leg RDL x6/each @3011

B1) Barbell Prone Row x12-15 @2020

B2) Alternating DB Strict Press x 12-16 @ 30x1

 If time: Cosmonaut Situps (3x10/each), Russian Twists 3x20

XT Strength:

Hang Power Snatch: 3x5 (these will be Cleans for athletes that came to Group Fitness on Monday)

Overhead Squat 3x5

Back Squat 3x5

Single leg “box” jump 3x5/each

If time: Cosmonaut Situps (3x10/each), Russian Twists 3x20