Wednesday, January 3rd, 2018

Wednesday, January 3rd, 2018


STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

3 rounds:
30 seconds max squat cleans
90 seconds rest.

Scaled = 95#/65#
Intermediate = 135#/95#
RX = 155#105#
RX+ = 185#/125#

Conditioning

9 min AMRAP of

6 Ball Over Shoulder (100#/70#)
9 Toes to bar
12 Air Squat
RX + = Pistols

Extra Credit

(1) “JT”
21-15-9 of:
Handstand Push ups
Push-ups
Ring Dips

(2)  600 meter farmers carry (45#/35#)


BURN CLASSES

7 Rounds
7 Box Jumps (24″/20″)
7 Seated Press (35#/25#)
7 Hollow Rocks
7 Kettlebell Deadlift (55#/35#)
7 Dumbbell Thrusters (35#/25#)
7 Burpee
7 Slamballs (35#/25#)

Jessie Strange

Jessie Strange

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