Monday, July 15th, 2019

Monday, July 15th, 2019

STRENGTH & CONDITIONING CLASSES

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

Strength

Build up to a heavy 1 rep Squat Snatch

Conditioning

AMRAP 10

ascending reps 1, 2, 3, 4, 5, 6, 7,…

Squat Snatch

*25 DUs after each round

Male          Female

Rx+      205            135

Rx        165              105

Int        125              85

Scaled    95             65

 

Extra Credit 

  1. 4 Rounds
    800 m Run Every 6 minutes
  2. 5 x5 Strict Pull up weighted
    3 second pause at the top,
    3 second descent

Bootcamp

AMRAP 17

2:00 work, 1:00 rest

7 DB Cluster (Hang squat clean thrusters) 35/25

7 Ball Cleans 70/50

30 DU/60 Singles

Cool down: 10 min Stretch & foam roll

Jessie Strange

Jessie Strange

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