Monday, January 28th, 2019

Monday, January 28th, 2019

STRENGTH & CONDITIONING CLASSES

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

Strength

E3MOM 12 (4 sets)

Back Squat

8 reps @ 65%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

Conditioning

4 Rounds

7 Power Clean 155/105 (Rx+ 185/125)

7 Box Jump 30/24

7 Front Squat

7 Box Jump

*12 minute Time Cap

Extra Credit

  1. 2/1.7 mile Bike
    800 m Run
    1.5/1.3 mile Bike
    600 m Run
    1/.9 mile Bike
    400 m Run
  2. 3 Rounds
    25 GHD
    60 ft HS walk
    2 minute rest

Bootcamp 

Warm up: TGU

ALT EMOM 20

even: 15 KB Swings 55/35

odd:  30 seconds max burpees

Score = # of burpees

cool down: 5 minutes easy bike ride

Jessie Strange

Jessie Strange

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