400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
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1 minute couch stretch/side
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3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 Dips. Press at 0:00, DIps at 1:30, Press at 3:00, Dips at 4:30, etc.
3 Rounds for time of:
20 Goblet Step Ups 53/35#
15 4′ Long Jump Burpees
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
Every minute on the minute for 10 minutes perform 3 power cleans. Start very light and build up. Share bars and loading duty as needed. End with a weight heavier than you plan to use for conditioning. Get weights out to your area before starting.
12-9-6-9-12
Power clean (135/93)
Perform 25 butterfly sit ups and 1 rope climb after each round.
Rx+ = 165/113
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Three Rounds of:
18 Kettlebell Swings 53/35
18 Push ups
Three Rounds of:
12 Kettlebell Snatches
12 Burpees
Three Rounds of:
6 Kettlebell Snatches
6 Handstand Push Ups
No rest between couplets, score is total time.
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit262.com/2016-supplemental-conditioning-program/