STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Squat Clean Work up to a 1 rep max Conditioning 5 rounds for time of: 6 Squat Cleans (135#/95#) 24 Double Unders BURN CLASSES 6 rounds for time of: 200 meter run 11 Dumbbell Curtis P’s (DB Clean, DB Lunge left, DB …
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STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning 5 rounds for time: 200 meter farmers carry 10 strict pull-ups 20 alternating dumbbell snatch (50#/35#)
STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Strict Press 1 rep max Conditioning 4 rounds for time of: 15 Wallballs (20#/14#) 10 Burpees BURN CLASSES 4 rounds, as many reps as possible in 5 minutes of: 20 Alternating DB snatch (45#/35#) 20 Goblet Squats (53#/35#) 20 Russian Twists w/KB
STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Strength Front Squat 1 rep max Conditioning For time complete: 1,000 meter row 40 Toes to bar 800m run 20 Front Squat (135#/95#) BURN CLASSES 5 rounds for time of: 10 Burpees 20 Double Unders/60 Singles
STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Conditioning “Jack” As many rounds as possible in 20 minutes of: 10 Push Press (115#/75#) 10 Kettlebell Swings (53#/35#) 10 Box Jumps (24″/20″) https://www.crossfit.com/workout/2010/09/29#/comments “U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, …
STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Split Jerk Work up to a 1 rep max Conditioning As many reps as possible in 8 minutes of: 6 Burpee Pull-ups 3 Push/Split Jerks (165#/105#) BURN CLASSES As many reps as possible in 18 minutes of: 50 Air Squats 40 Dumbbell …
STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning For time complete: 1,000 meter row 30 Handstand Push-ups/Dumbbell Push Press 800 meter run 30 Ball over Shoulder (100#/70#)
STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Deadlift 1 rep max Conditioning As many reps as possible in 10 minutes of: 5 deadlifts (225#/155#) 7 pushups 9 air squats BURN CLASSES As many reps as possible in 24 minutes of: 400 m run 10 ball over shoulder (100#/70#) 15 …
STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Strength Overhead Squat 1 rep max Conditioning For time complete: 5 – 10 – 15 – 10 – 5 reps for time of: Overhead Squat (95#/65#) Toes-2-Bar BURN CLASSES 3 rounds for time of: 25 Dumbbell Push Press (35#/25#) 25 Jump Squats 25 Plate Sit-ups …
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