Monday, December 17th, 2018

Monday, December 17th, 2018

STRENGTH & CONDITIONING CLASSES

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

Strength

EOMOM 14

Power Clean (drop, reset) @ 75% of 1RM C&J

Squat Clean

Front Squat

Split Jerk

Conditioning

3 Rounds

2 minutes work, 1 minute rest

*Pick up where you left off

4 Hang Cleans 155/105  (Rx+ 185/125)

8 TTB

 

 

Extra Credit

1) 3 Rounds

7 minute AMRAP

3 minutes rest

20 Calorie Bike

800 m Run

max Calories

 


BURN Classes 

AMRAP 23

Start at 2 reps and ascend by 2s; 2, 4, 6, 8, 10…

Burpee

Box Jump 24/20

Ball over Shoulder 70/50

*200 m Run between each round

12 each: punter, scorpion  2 minutes butterfly stretch

 

Jessie Strange

Jessie Strange

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