Monday, March 9th, 2020

Monday, March 9th, 2020

 STRENGTH & CONDITIONING CLASSES

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

Strength

Hang Power Clean

3 – 3 – 2 – 2 – 1 – 1 – 1

Conditioning

AMRAP 12

6 Lateral Burpees

9 Wall Balls 20/14

18 Double Unders

1 Hang Clean 185/125 (Rx+225/145)

*Add one more Hang Clean after every Round

Extra Credit

1. 4 Rounds

750/700 m Row

50 ft Axel OH Lunge 90/60

 


Bootcamp

Warm-up:

2 Rounds-Tabata:

Speed Skaters

Mountain climbers

Down dog butt lift left

Down dog butt lift right

Oil riggers right

Oil riggers left

 

25min AMRAP

Buy In:  400 m run

10 banded pull aparts in squat hold

10 KB DL

10 Ring Rows/ Pull Ups

10 oil riggers right

10 oil riggers left

0:30 sec plank

*at minute 10, 500 m Row

 

Ab/Core Finisher

20 V-ups or modification

Each time you break, 3 burpees

Jessie Strange

Jessie Strange

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