Monday, April 23rd, 2018

Monday, April 23rd, 2018

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength

Every other minute on the minute for 14 minutes (7 sets) of:

Power Clean & Push Jerk

Squat Clean & Split Jerk

Conditioning

As many reps as possible in 6 minutes of:

8 Burpee Box Jump Overs (24″/20″)
8 Toes to Bar

RX+=12 Toes to bar

Extra Credit
(1)  Pause Front Squats (1 sec at bottom)
6 sets of 1

(2)  Push Press
5 sets of 3

(3)  Alternating EMOM x 10 of:
7 Ring Dips
7 Strict Pull-ups
*as hard as possible

BURN CLASSES

For time:

10-20-30-40-50 Heavy Russian KB Swings (70#/55#)

25-20-15-10-5 Plate Burpees

Jessie Strange

Jessie Strange

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