2/3/2021 - Athletic Conditioning

Feb 3: Focus: Athletic Conditioning


Warmup:

4 row intervals: 90 sec work 20 sec rest (timed together by coach) (7 min)

target stroke rate: 20 spm/ 22 spm/ 24spm/ 26spm/ 26 spm


2 min instructor demo


Pyramid: 3-6-9-9-6-3 (time cap for both pyramids & rows: 40 min)

DB Devils Press (with pushup)

Overhead KB swing

Plank Shoulder Taps (per side)

DB sit-up with russian twist (each sit-up =1 rep)


Row 500m (remember time)


Pyramid: 4-8-12-12-8-4

DB alternating renegade row (total reps)

Box Jumps (or step-ups)

DB alterinating reverse lunges (total reps)

shotgun situps


Row 500m (goal match or beat first row)


60 second recovery & instructor demo


EMOM finisher: 6 min

5 squat jumps

5 down/ups

5 full situps


5 min cool down