Monday, February 5th, 2017

Monday, February 5th, 2017

STRENGTH & CONDITIONING CLASSES

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

Power Snatch

3 touch and go every minute on the minute for six minutes.

 Conditioning

75 Double Unders/40 DU/150 Singles + 5 Burpees
60 Deadlifts (115#/75#)
75 DU/40 DU/150 Singles + 5 Burpees
40 Power Cleans
75 DU/40 DU/150 Singles + 5 Burpees
20 Power Snatches
*15 Minute Cap

RX+ = 135#/95#

Extra Credit

(1)  10 – 20 – 30 – 40 – 50 reps for time of:
Assault Bike Calories

Wallballs (20#/14#)

(2)  5 rounds of:
20 seconds strict pull-ups
40 seconds rest
*add assistance each round (none, thin red, red, blue, green)


BURN CLASSES

For time complete:

55 Kettlebell Swings (70#/35#)
55 Goblet Squats w/KB
55 Hollow Rock/sit up
55 Kettlebell Deadlift
55 Thruster (35#/25#)

 

Jessie Strange

Jessie Strange

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