Conditioning

Decided to mostly mimic my conditioning workout from last week, but shortened the rests a bit.

5 minutes running on ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 metres on Marpo - level 5

3 Rounds
10 Burpees
20 KB Swings - 50
20 Double Unders

1.5 miles on bike in roughy 5 minutes

Good workout, rope slams are freaking hard.  I only tripped up once on the double unders so I guess they didn't leave my skill set too much.

Conditioning

5 Minute Run on Ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 Metres on Marpo - 4

3 Rounds
10 Burpees
20 KB Swings
10 High Stepups per leg

30 Floors on Stairmaster

Conditioning

Time for a fun workout

4 sets of max effort sprints
I think I saw 17.5 on one set, felt really fast.

3 Rounds
15 Rope Slams
10 Burpees

3 Rounds
8 Box Jumps - 37 inches
15 KB Swings - 50

It was intense, fun, sweaty, and exhausting.  Highlights of this workout can be seen on my youtube page.

Conditioning

Conditioning with Ryan again.

3 Rounds
15 Deadlifts - 135
10 Box Jumps - 37 inches
15 KB Swings

3 Rounds
8 Double KB Power Cleans - 50s
15 Rope Slams
10 Kipping Chinups

Pallof Press
22.5x6
27.5x6
27.5x6

Prowler Half Sprints
180x1
180x1
Then 4 sets with 135+Ryan (215) = 350

That was quite the workout, the pallof press was mostly to lower the heart rate a bit before it went right back up.  Rope slams are a killer of a movement.

Conditioning

Today I worked out with Ryan and Geoff, man it was a grueling one, they do conditioning every Sunday so I decided to join.

4 Rounds
10 Box Jumps - 37 inches (first set only at slightly lower box)
15 Sumo Deadlifts - 135
10 Kipping Chinups

3 Rounds
Hang Power Cleans - 135x8, 7, 6
15 Rope Slams
15 KB Swings - 50

Travelling Lunges - 3x10.....115

Ab Rollout - 3x10

That was one sweaty workout, the first two triplets were untimed, we all started at different stations but seemed to finish around the same time so we moved onto the next one right away.  The hardest ones were the rope slams, box jumps at the higher height, and the cleans were tough.  The lunges and rollouts were done at the end as finishers, tough but fun workout.

Conditioning

3 Rounds, each for time
10 Burpees
15 Rope Slams
20 KB Swings (American) - 50 lbs
*rest as needed between rounds
1:22, 1:40, 1:58

Fireman Pull (in studio), 1 set is one length of rope.
4 sets with 90 pounds

First time doing rope slams, it is difficult but fun, the circuit was challenging and got my heart rate up.  First time also doing the fireman pulls, the prowler in the studio has a lot more friction than usual so 90 pounds was very tough.  This burned the arms, especially grip, like crazy.  Different but fun workout!