3.17.20

Classes are planning on going forward as scheduled (5:15,6:15,9:15a.m. and 5:15p.m) weightlifting classes will be canceled until further notice. Please help keep the gym clean by wiping down your equipment after you use it. Stay healthy and strong.

A. Warm Up

3 Sets – Blood Flow + Hip Speed + Scapular Prep

Bike 60 seconds

6-8/arm Single Arm Cuban Press

6 DB Hang Squat Clean + DB Push Press

B. Strength

Front Squat

10 reps @ 45% 1RM


-rest 3 minutes-


10 reps @ 50% 1RM

C. Conditioning

2 Sets

10 Russian KBS 70/53

10 Burpees AFAP (As Fast As Possible)

-rest 15 seconds-

35 seconds Row @ 95%

-Rest up to 3:00 between sets-


*record total cals


*keep your POWER UP

-Then-

2 Sets

8 Power Cleans 95/65

8 Push Jerk 95/65

-rest 15 seconds-

10 Toes to Rings/Bar

35 seconds Bike @ 95%


-rest up to 3:00 between sets-

*record total calories

*keep your POWER UP

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