Monday, October 15th, 2018

Monday, October 15th, 2018

STRENGTH & CONDITIONING CLASSES

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

Strength

EOMOM 16 (8 Sets)

First 4 sets: 3 Front Squats

Last 4 sets:  3 Back Squats

(weight should keep increasing)

Conditioning

AMRAP 7

ascending reps: 1, 2, 3, 4, 5, 6, 7, 8, …

Power Clean 155/105 (Rx+ 185/125)

Tall Box Jump 30/24

Extra Credit

1) Every 3 minutes for 21 minutes
3 Squat Snatch @ 80-90%
drop, reset

2) HSPU
5 max sets of HSPU (strict or kip, any mods)
3 minutes rest between


BURN Classes

Stations

4 Rounds, max reps

1 minute work, 1 minute rest

STRICT Pull Ups

Bike Calories

KB Swings 55/35

Ball over Shoulder 70/50

 

Jessie Strange

Jessie Strange

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