Wednesday, January 31st, 2018

Wednesday, January 31st, 2018


STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every other minute on the minute for 10 minutes (5 sets):

Power Snatch
Overhead Squat
Squat Snatch
Overhead Squat

Conditioning

10 Alternating Dumbbell Snatch (50#/35#)
15 Lateral Burpees Over Dumbbell
20 Alternating DB Snatch
15 Lateral Burpees Over Dumbbell
30 Alternating DB Snatch
15 Lateral Burpees Over Dumbbell
40 Alternating DB Snatch
15 Lateral Burpees Over Dumbbell
50 Alternating DB Snatch
15 Lateral Burpees Over Dumbbell

Extra Credit

(1)  2 rounds:

100 Meter Overhead Walking Lunge (75#/55#)

(2)  Death by Cal Row

*1st Minute Men 10 Cals, Ladies 7 Cals.  Add 1 Cal each minute.  So, 1st minute row 10/7 cals, rest remainder of time, then at start of second minute, row 11/8 calories, and so on, until you cannot complete the required calories in the minute.


BURN CLASSES

6 Rounds, 3 minutes work, 1 minute rest of:
6 Burpees
9 Slamballs
12 Jumping Lunge

 

Jessie Strange

Jessie Strange

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