Conditioning

Friday 8th December

 

Gym 1971 Stratford - Conditioning


A: Warm-up (No Measure)


3 mins on 1 min off x x5
Amrap:
30 du
8 down ups
5 goblet squats (24/16)

3 min rest

For time:

50/40 cal bik
40 Air squats
30 wall balls
200m run
10 high box jumps

Saturday 9th December

 

Gym 1971 Stratford - Conditioning


Metcon


In pairs:
4 rounds each of:
12/8 cals bike
10 kbs
5 jumping squats
(Each round fast as possible!)

1 k row (divided however)

4 rounds each of:
10 down ups
10 wall balls
5 push ups
(Each round as possible people!)

800m run (divided however)

Monday 11th December

 

Gym 1971 Stratford - Conditioning


a: Metcon (No Measure)


3 rounds:
15 burpee box jumps
30 wall balls
500m row
15 min cap

3 min rest

3 rounds:
15 DB thrusters
30 russian KBS
30/20 cak bike

Tuesday 12th Decmeber

 

Gym 1971 Stratford - Conditioning


a: Metcon (No Measure)


In pairs - divide work between
100 cal bike
100 BBJ
100 Wall balls
100 KBS
100 DU (each)
100 cal row

Friday 15th December

 

Gym 1971 Stratford - Conditioning


a: Metcon (No Measure)


10 rounds for Time
15 Wall balls
10 burpees
10 cal bike/row/ski

b: Metcon (No Measure)


3 x 1 min max effort bike
2 min rest

Saturday 16th December

 

Gym 1971 Stratford - Conditioning


Metcon


12 Days of Christmas - Conditoning
to be performed like the song:
1, 2-1, 3-2-1, 4-3-2-1 etc etc

100m run
2 man makers
300m row
4 high box jumps
5 burpees
60 double unders
7 push ups
8 wall balls
9 jumping lunges (per leg)
10 cal bike (guys add 5 cal)
11 KBS 32/24
12 DB snatch (per arm 22.1/15)