Monday, October 22nd, 2018

Monday, October 22nd, 2018

STRENGTH & CONDITIONING CLASSES

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

Conditioning

Three 6 minute AMRAPs

two minutes rest/transition time

1) 7/5 Calorie Bike

7 Ball over Shoulder 100/70 (Rx+ 150/100)

 

2)  30 DU/15 DU/ 60 Singles

10 Single arm DB Shoulder to Overhead 50/35 (Rx+ 70/50)

 

3) 8 TTB

14 KB Front Rack Lunges 55/35 (Rx+ KB Overhead Lunges)

 

Extra Credit

1) 6 x 1 Power Snatch + OHS @ 80%

6 x 1 Squat Snatch

6 x 1 Behind the Neck Push Press

2) 5 Sets – NFT

20 V ups

15 Tuck crunches

:20 Hollow Hold

:20 Arch Hold

 


BURN Classes

5 Rounds

200 m Run

10 Plank Row 35/25

10 Weighted Step up

10 Seated Press

10 Alt DB Snatch

 

Jessie Strange

Jessie Strange

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