Conditioning 16th – 23rd March 2020

Conditioning 16th – 23rd March 2020

  March 14, 2020

Session 1

In Pairs (35:00 Cap)
40-36-32-28-24-20-16-12-8-4
Ab Mat Sit Ups
Box Jumps
Burpees
Goblet Squats
5 Cal Sprint Each, After Each Round
 
*Complete work as two sets each, each round (Round 1 – 10/10/10/10, Round 2 – 9/9/9/9 etc…)
 
 
Session 2
A. 3 Rounds For Time (30:00 Cap)
3 Rounds of DB DT (3x 12 DB Deadlift, 9 DB Hang Clean, 6 DB STOH)
90 Double Unders
45 Wall Balls
2:00 Rest
 
B. 50/40 Cals For Time
 
 
Session 3
Every 6:00 x6
24 Air Squats
24 American Kettle Bell Swings (AHAFA)
24 Jumping Lunges
24 Calories
 
Rounds 1+3 – Row
Rounds 2+4 – Ski
Rounds 3+6 – Bike
 
 
Session 4
A. For Time (20:00 Cap)
800m Run
10m DB Lunge
15 DB Burpee Box Step Overs
10m DB Lunge
30 DB Squats
10m DB Lunge
15 DB Burpee Box Step Overs
10m DB Lunge
800m Run
 
B. 2 Rounds For Time (9:00 Cap)
30 DB Snatch
30 Single Arm Alt DB Clusters
2:00 Rest
 
 
Session 5
With this workout, please use separate machines, dumbbells and boxes. Set the screens to 40:00 so you don’t lose your calories when switching. The score will be combined calories. Find a way to not share equipment.
Teams of 3
40:00 For Combined Calories
Every 8:00 starting on 0:00
In Synchro, 2 People Complete:
10 Devils Press
10 V-Ups
10 DB Thrusters
10 Burpee Box Overs
10 Double DB Snatch
100m Run With DBs
 
*Switch one person out every movement.
**If you finish the work in 6:00, rotate on bike as needed until 8:00
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