3/19/21 - Athletic Conditioning

March 19: Focus: Athletic Conditioning


warmup: 10 min AMRAP

1 min row @ spm 19

1 min row @ spm 21

20 seal jacks

20 pickups

20 alt. single leg hip hinge floor taps

1 min row @ spm 22

1 min row @ spm 23

*continue pattern increasing row by 1 spm each new minute on rower*


2 min instructor demo


20 min AMRAP

10 pushup to power plank

20 KB overhead swings

30 mid band BW squats

40 mountain climebrs

*every 5 min stop where you are (remember rep count) and perform a 200m row (once finished return to rep count)*


2 min recovery & instructor demo


15 min AMRAP

Buy in: 500m row (just once)

20 alt jump lunges

15 gripr slams

10 bench situp to jump squat

5 ea. DB clean to press


60 sec recovery & instructor demo


5 min core blast by instructor


5 min cool down/stretch