Monday, October 21st, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

Squat Clean Complex

1 Squat Clean

1 Front Squat

1 Hang Squat Clean

1 Front Squat

5 Sets @ 70 – 85% of 1 RM Squat Clean

Conditioning

AMRAP 7

5 Hang Squat Clean 155/105 (Rx+ 185/125)

10 HSPU/Push Ups (Rx+ 15)

Extra Credit

1) For Time:

3 x 600 m Run; 90 second rest

2 x 800 m Run; 2 minute rest

2) 3 Sets

10 Barbell Roll outs

1:00 Ball Front Load Hold (heavy)

 


Bootcamp 

EOMOM 10

2-5 strict pull ups

AMRAP 12

12 Burpees

24 Russian KB Swing

Cool down: 5-8 minutes stretching

Recent Posts