Day: April 28, 2019

Saturday, May 4th, 2019

CLASS @ 9 A.M. Partners, For Time: 50/40 Calorie Row 20 Partner BF Burpees 50/40 Calorie Bike 20 Partner Burpees 50 Deadlift 225/155 20 Partner Burpees 50 DB Thrusters 50/35  

Friday, May 3rd, 2019

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength 20 minutes to build up to a heavy Hang Squat Clean Conditioning AMRAP 8 2, 4, 6, 8, 10, 12, 14… (keep increasing by 2) DB Hang Squat Clean 50/35 Pull Up Extra Credit 1) Alternating every 3 minutes for 24 minutes (8 …

Friday, May 3rd, 2019 Read More »

Thursday, May 2nd, 2019

STRENGTH & CONDITIONING CLASSES Warm Up 400 meter run/500 meter row Active stretching & mobility Strength Accumulate 7 minutes in Plank position Conditioning 4 RFT 15 1 arm DB Shoulder to Overhead 15 1 arm DB Shoulder to Overhead 30 sit ups 50 m DB Lunge 50/35 (Rx+ OH)  

Wednesday, May 1st, 2019

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength & Conditioning Teams of 3 20 minute AMRAP 40 Calories Bike and Rower – simultaneously 40 Synchronized BJO 24/20 20 Synch Power Snatch 75/55 Extra Credit 1)  5 sets of 2 Full Snatch + Hang Snatch @ 60%, 65%, 70%, 75%, 2)  15 minute Alternating …

Wednesday, May 1st, 2019 Read More »

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