Friday, January 25th, 2019

Friday, January 25th, 2019

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Front Squat

every 4 minutes:

10 reps @ 60%

10 reps @ 65%

8 reps @ 75%

8 reps @ 80%

Conditioning

Three 3 minute AMRAPs

A) 5 Thrusters 135/95
3 Muscle Ups/Burpee CTB/Burpee Pull ups

B) 7 Thrusters 115/75
7  CTB

C) 9 Thrusters 95/65
9 Pull ups

Extra Credit

1) 5 Sets

1 Hang Power Clean + Push Jerk

1 Power Clean + Split Jerk

70%, 75%, 80%, 2 x 85%

2) 4 x 400 m Run, 1 minute rest between

2 x 600 m Run, 90 seconds rest between


Bootcamp

AMRAP 27

3 minutes work, 1 minute rest

10 Bike Calories

10 Ball over Shoulder 70/50

5 Push Up

Foam Roll glutes, IT, quads, calves, lats

Jessie Strange

Jessie Strange

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