Day: April 2, 2018

Thursday, April 5th, 2018

STRENGTH & CONDITIONING CLASSES Warm Up 400 meter run/500 meter row Active stretching & mobility Strength Front Squat 5 sets of 5 reps Conditioning As many reps as possible in 15 minutes of: Buy in 800 meter run, in remaining time 10 Dumbbell Hang Clean & Press 10 Dumbbell Goblet Squats 10 Sit-ups  

Wednesday, April 4th, 2018

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning 4 rounds of 5 minute AMRAPs, two each of: (1)  3 rounds of 15 Wallballs (20#/14#) 40/30/15 Double Unders or 60 Singles, then Max Calories on Assault Bike with remaining time. (2)  3 rounds of: 15 Kettlebell Swings (55#/35#) 15 Burpees, then …

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Tuesday, April 3rd, 2018

STRENGTH & CONDITIONING CLASSES Warmup 400 meter row or 500m row Active Stretching & mobility as a group Conditioning As many reps as possible in 20 minutes of: 6/3 Muscle Ups/Chest to Bar/Pull-ups 12 Strict Handstand Push-ups/Kipping HSPU/Push-ups 18 Alternating Pistols/Air Squats Extra Credit (1)  Every minute on the minute for 20 minutes of: 14/12 …

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