8 Dec 2020 - Athletic Conditioning

Dec 8: Focus: Athletic Conditioning


Warmup: 5 row intervals (7.5 min)

1 min work/30 sec rest @spm 25


90 second instructor demo


3 rounds for time: (timecap: 19 min)

12 gripr slams

10 gripr woodchoppers (ea.)

8 rolling burpees

10 alt. rev. lunge to hop (total)

12 MB plank jacks

*if finished repeat exercises for a rep count of 8 each*


90 second recovery & instructor demo


3 rounds for time: (timecap: 19 min)

12 stroke power row (matching or beating distance each round)

10 MB ground to press

8 DB manmakers

10 bench hop over (total)

12 MB crunch (MB between knees)

*if finished repeat exercises for a rep count of 8 each*


60 second recovery & instructor demo


Tabata: 20 on 10 off 2 rounds (4 min)

heisman shuffle

Gripr alt. single arm swings

atomic mtn. climber

squat jumps


5 min cool down/stretch