Wednesday, September 18th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

1 tempo + 1 regular squat

3 second descent

1 second pause at the bottom

*focus on form and explosion out of the hole

Conditioning

For Time:  (12 minute cap)

24 TTB

20 Back Squat  Rx+ 155/105     Rx 135/95     Int 115/75

24 CTB/Pull up

20 Back Squat  Rx+ 185/125     Rx 155/105     Int 135/95

12/8 Muscle Up/Burpee CTB

20 Back Squat  Rx+ 205/135     Rx 185/125     Int 155/105

Extra Credit

    1. AMRAP 15
      30 Calorie Bike
      30 Calorie Ski Erg
      30 Calorie Row
    2. 3 Rounds, NFT
      20 Floor Sweepers
      20 Weighted KB Side Bends
      20 Hollow Rocks

 


Bootcamp

3 Rounds

10 each weighted Split Squat

10 Poor Man’s Bench

8 each 1 leg KB Deadlift

AMRAP 11

20 Walking Lunge steps

15 Push Press 35/25

10 Sit up

Cool down: 5 minutes foam roll

 

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