Wednesday, January 30th, 2019

Wednesday, January 30th, 2019

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Skill

Double Under skill work

Conditioning

AMRAP 15

30 DUs

15 KB Swings 55/35

12 Push Press 115/75

9 Lateral Burpees

 

Extra Credit
1)  Snatch – Power Position – Squat

3 x 2 @ 50%

3 x 1 @ 60%

3 x 1 @ 65-70%

2) 5 Rounds

Snatch Push Press + Snatch Balance + OHS

*medium weight, focus on positioning

3)  3 Rounds

3 Squat Cleans 255/155

7/4 Muscle Ups


Bootcamp

AMRAP 22

500 m Row

20 Wall Ball 20/14

10 Leg Lifts

Cool down: 1 minute each: Seal stretch, pigeon stretch each side, straddle stretch, 

Jessie Strange

Jessie Strange

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