Monday, July 22nd, 2019

Monday, July 22nd, 2019

STRENGTH & CONDITIONING CLASSES

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

Strength & Conditioning

Teams of 4

25 minute AMRAP

Part A

2 Rowers, 15/12 Calories each

2 Bikes, 15/12 Calories each

(partners alternate machines each round)

Part B  (simultaneous – one person on each movement, 1 resting)

30 Power Cleans 115/80 (Rx+ 135/95)

40 TTB

50 BJO 24/20

 

Extra Credit 

  1. 5 Rounds
    20/15 Calorie Ski Erg
    5 Clusters 165/110
  2. 4 Rounds
    1 minute HS walk
    1 minute rest
    1 minute Front Load Hold 125/85
    1 minute rest

Bootcamp

EMOM 5

2 to 5 strict pull ups

3 minute rest

AMRAP 11

21 DB Hang Clean 35/25

15 Slams 35/25

9 Calorie Bike

 

Jessie Strange

Jessie Strange

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