Monday, January 15th, 2017

Monday, January 15th, 2017

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength
3 rounds, 1 minute max effort, 3 minutes rest.
Conditioning

As many reps as possible in 8 minutes of:

12 Double Kettlebell Front Rack Lunge (55#/35#)
12 Chest to Bar Pull-ups/Pull-ups

  Extra Credit

(1)  For time:

10 Squat Snatches (155#/75#)
8 Squat Snatches (185#/95#)
6 Squat Snatches (205#/115#)
4 Squat Snatches (225#/135#)
2 Squat Snatches (245#/155#)

**choose proper weight for scaling

(2)  40/30 cal bike
40 Dumbbell Snatch
40/30 Cal Bike
40 Dumbbell Snatch
40/30 Cal Bike


BURN CLASSES

As many reps as possible in 25 minutes of:

35 Double Unders/70 Singles
25 Kettlebell Deadlifts (55#/35#)
15 Wallballs (20#/14#)
*every 3 minutes do 3 push-ups.

 

Jessie Strange

Jessie Strange

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