Monday, September 9th, 2019

Monday, September 9th, 2019

 STRENGTH & CONDITIONING CLASSES

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

Strength

EMOM 4

1 Squat Clean @ 80%

EOMOM 8 (4 sets)

1 Squat Clean @ 85%, 85%, 90%, 90%

Conditioning

For Time:

50/40 Calorie Bike

30 Lateral Burpees

15 Squat Cleans

RX+ 225/145     Rx 185/125     Int 155/105     Scaled 115/80

Extra Credit

1) Partners, 3 Rounds:
50/40 Calorie Ski Erg
25 DB Squat Snatch 70/50

2) For Time:
30 HSPU (normal)
20 Deficit HSPU (1 blue)
10 Deficit HSPU (2 blue)


Bootcamp 

Five 5 minute EMOMs

2 minutes rest between

First emom:  1/1 Get Up

Second emom: 2 to 5 Pull Up

Third emom: 20 KB Swing 55/35

Fourth emom: 2-5 Push Up

Last emom: 5-10 Bike Calories

Cool down: 5 minutes stretch

Jessie Strange

Jessie Strange

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