1/4/2021 - Athletic Conditioning

"Jan 4: Focus: Athletic Conditioning:


Warmup: 12 min AMRAP

100m row @spm 20

30 sec recovery

200m row @spm 22

30 sec recovery

300m row @spm 24

30 sec recovery

400m row @spm 26

30 sec recovery

300m row @ spm 24

30 sec recovery

*if back to 100 m row @ spm 20 continue to row for distance*


90 sec recovery & instructor demo


4 Rounds: 45 sec work 15 sec rest (16 min)

DB manmaker

BW burpee over bench

KB swing

alt jump lunge


90 sec recovery & instructor demo


17 min AMRAP

300m row

12 alt. DB snatches

8 bench power pushups

6 ea. low band side plank leg lift

10 power situps


90 sec recovery & instructor demo


5 min EMOM (working until the :45)

0:00-1:00 burpee w/ tuck jump

1:00-2:00 alt. high plank plyo knee tuck (knees tuck to alt. elbows)

2:00-3:00 lateral plyo jumps

3:00-4:00 gripr slams

4:00-5:00 DB thruster


5 min cold down & stretch"