Wednesday, January 17th, 2018

Wednesday, January 17th, 2018


STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

3 rounds, 3 minute AMRAP, 2 minute rest after each of:
6 Burpee Box Jump Overs (24″/20″)
9 Toes to Bar/Knee Raises

Extra Credit

(1)  3 rounds, 1 minute max squat cleans, 2 minute rest.

Round 1 — 225#/145#
Round 2 — 185#/125#
Round 3 — 155#/105#

(2)  2 sets, 400m Ball Carry.  2 minute rest between.
70#/50#


BURN CLASSES

For time, complete:

400 meter run, then,
15 – 12 – 9 reps of
Box Jump (24″/20″)
Seated Dumbbell Press (35#/25#)
400 meter run, then
15 – 12 – 9 reps of
Dumbbell Reverse Lunges (35#/25#)
Plank Rows
400 meter run, then
15 – 12 – 9 reps of
Slamballs (35#/25#)
Sit-ups

 

Jessie Strange

Jessie Strange

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