Monday, January 6th, 2020

Monday, January 6th, 2020

 STRENGTH & CONDITIONING CLASSES

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

Strength

Back Squat

4 sets of 6 reps

Conditioning

AMRAP 7

ascending reps by 3;

3, 6, 9, 12, 15, 18, 21…

Double DB Front Squat 50/35

* 25 Double Unders after every round

Extra Credit

1. AMRAP 8

1, 2, 3, 4… Rx    (Rx+ 2, 4, 6, 8…)

Muscle Ups

*12/10 Calorie Ski after every round

 


Bootcamp

AMRAP 10

10 1 Leg KB Deadlift – left/right

7 KB Hang Clean – left/right

5 KB Press – left/right

2 minutes rest, then

Alt. EMOM 10

Even: 30 seconds HtH KB Swing

Odd:  1 Get Up each side

Cool down: 10 minutes stretch/foam roll

Jessie Strange

Jessie Strange

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