3/23/21 - Athletic Conditioning

March 23: Focus: Athletic Conditioning


warmup: 8 min row

2 min @ spm 19

1 min @ spm 20

1 min @ spm 22

2 min @ spm 24

1 min @ spm 26

1 min @ spm 28+


2 min instructor demo


5 Rounds for time: (timecap: 9 min)

10 BW alt. jump lunges

10 DB skier swings

10 BW skater lunges

100m row

*if finished BW squat hold*


2 min recovery & instructor demo


3 Rounds: (7 min block) :30 sec each/:15 sec transiton beteewn exercies/ :30 sec recovery between rounds

box jumps (or alt. step-ups)

bench power pushups

KB clean to squat


2 min recovery & instructor demo


12 min AMRAP

Buy in: 1,000m row

5 DB devils press

5 tuck jumps

5 ea. Leg alt. sprinter situp

5 power planks


2 min recovery & instructor demo


10 min AMRAP

6 ea. DB 1/2 get up or windmill

6 ea. High plank w/ alt. toe reach (allow knees to bend on the way back to tap opposite toe)

6 MB squat jacks

6 ea. Bench hop overs


5 min cool down/stretch