Day B – Full Body Athletic Conditioning

1 Warm-up (10 min)

  • Jump rope (2 min)
  • Shoulder warm-up (PVC passthroughs, wall slides)

https://youtu.be/qyEM1zyqoaY?si=5732w7C1VGiE2si0&t=4

https://youtu.be/YIvNRUJp7_E?si=XHmF5N3jbGbYih70&t=65

  • Two rounds: inchworms, side lunges, jumping jacks

https://youtu.be/0HFXsIMKqUg?si=IJAScSUhKmeoCtW0&t=5

2 Olympic Conditioning Complex (3 rounds + rest 2 min between rounds):

  • 5x Power Snatches (light barbell or DBs)

https://youtube.com/shorts/G0IAcNNE7yc?si=xMCA5TM8RsohrENy

  • 5x Overhead Squats (scale to front squat if needed)

https://youtube.com/shorts/sFBi347A118?si=HLZ85iGMamLPHI6O

  • 5 Thrusters

https://youtube.com/shorts/UipBcISeiGU?si=QFDUjNI5aqZvZDvi

  • 5 Pull-ups (or ring rows)

→ Do not rush. Goal is form under fatigue.

3 Jump + Core Superset (3 Rounds)

  • Lateral box jump (3/side)

https://youtube.com/shorts/t--i7ULGy4g?si=8oMIOkoZPx-Sr9vY

  • Hanging leg raises (10)

https://youtu.be/RuIdJSVTKO4?si=HyX8rL19lNyhFmAd

  • Jumping lunges (10 total)

4 WOD (Time Cap 15 min – ‘Chipper Style’) 21-15-9

  • Dumbbell snatches (alternating)

https://youtu.be/xA_DpewzL7c?si=j_rK8rQIP5C_TFr5

  • Box jump overs

https://youtube.com/shorts/K3sfXHrzkpM?si=VcQHU6ESDZd8vg1I

  • Calorie row or 150m run

→ If done early, cash out: 1 min plank + 20 air squats


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