Friday, January 26th, 2018

Friday, January 26th, 2018


STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

2 Rounds of (not for time):

10 Kip Swings on Pull-up Bar
10 PVC Pipe Pass Throughs
10 PVC OH Squats (hold 3 seconds in the bottom)
10 Single Leg Kettlebell Deadlifts

Conditioning

As many reps as possible in 12 minutes of:

10 Overhead Squats (95#/65#)
10 Toes to Bar
10 Box Jumps (24″/20″)

Extra Credit

(1)  3 rounds of:
600 Meter Run
30 Dumbbell Snatch (50#/35#)
1 Minute Rest.

(2)  4 rounds of:
20 second max bar curl
40 second rest.

(3)  Every minute on the minute for 10 minutes of:
5 Touch and Go Power Cleans (as hard as possible)


BURN CLASSES

200m Run
100 air squats
200m Run
80 Kettlebell Swings (55#/35#)
200m Run
60 Dumbbell Push Press (35#/25#)
200m Run
40 Dumbbell Hang power clean (35#/25#)
200m Run
20 Ball over Shoulder (70#/50#)

 

Jessie Strange

Jessie Strange

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