Month: January 2017

Tuesday, January 31st, 2017

STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Conditioning 6 rounds for time of: 200 meter run 15 Dumbbell Push Press 10 Dumbbell Weighted Lunges 5 Ring/Bar Dips

Monday, January 30th, 2017

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Thrusters Work up to 1 rep max Conditioning “Heavy Jackie” For time complete: 1,000 meter row 50 Thrusters (95#/65#) 30 Chest to bar Pull-ups/Pull-ups BURN CLASSES As many reps as possible in 20 minutes of: 20 Air Squats 20 Dumbbell Push Press …

Monday, January 30th, 2017 Read More »

Thursday, January 26th, 2017

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Strict Press 5 rep or 1 rep if you missed last testing day Conditioning As many reps as possible in 10 minutes of: 5 Hand Stand Push-ups or Push-ups 7 Pull-ups 9 Air Squats

Tuesday, January 24th, 2017

STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Conditioning Baby Calvin WOD As many reps as possible in 20 minutes of: 7 Burpees 15 Push Press 20 Slamballs

Thursday, January 19th, 2017

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning 10 – 9 – 8 – 7 – 6 -5 – 4 – 3 – 2 – 1 reps for time of: Dumbbell Hang Power Clean & Push Jerk Box Jump Up and Overs (24″/20″) *200 meter run on dashes  

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