Monday, December 10th, 2018

Monday, December 10th, 2018

STRENGTH & CONDITIONING CLASSES

Warm Up
400 meter row or 500m row
Active Stretching & mobility as a group

Strength

Every 3 minutes for 15 minutes

Snatch Complex:

1 Squat Snatch

1 OHS

1 Hang Squat Snatch

 

Conditioning

AMRAP 8 minutes

6 Hang Power Snatch 115/75 (Rx+ 165/110)

6 Lateral Burpees

6 Front Squats

6 Lateral Burpees

Extra Credit

1) 8 x 300 m Run, 90 seconds rest

2) AMRAP 7

ascending reps- 1 each, 2 each, 3 each…

strict pull up

kipping CTB

kipping pull up


BURN Classes 

5 Rounds, Stations

1 minute work, 1 minute rest

Pull ups

Bike calories

Plank

Air Squat

1 minute each arm RKC arm bar,

5 minutes easy row cool down

Jessie Strange

Jessie Strange

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