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Conditioning Classes

Monday 7/18

A:  Battle Ropes (mixed patterns) : 15 on / : 45 off x 6
B:  Empty Sled Sprints :15 on / : 45 off x 6
C:  Lateral Shuffle Mirror Drill or Cone touch : 15 on / : 45 off x 6
D:  MB Slam to Chest Pass : 15 on / : 45 off x 6
E:  Ski or Assault Bike Sprints : 15 on / : 45 off x 6

F:  Fast Feet on Steps : 15 on / : 45 off x 6

2 minutes off between rounds

Core or Stretch Finisher if time allows

Wednesday 7/20

4x
Bear Crawls : 45
Banded leg lowers : 45
Tactical Lunge : 45
S/L bridge off MB : 45 (switch legs half way)
(:90 rest between sets)

4x
Renegade rows : 30
side plank variations : 30 (switch sides half way)
MB Wall Ball : 30
pinch plate carry : 30
(:60-:90 rest between sets)
Finisher of your choice if time

Friday 7/22

Pyramid Conditioning

1:00 on / :30 off (options include MB slams/throws, Assault sprint, shuttles,sled, etc.)
2:00 on / :45 off (carries, planks, tru fit row/push up combos, jump rope, sled, etc.)
3:00 on / :60 off (Jump rope, machines, carries, planks, etc.)
4:00 on / :90 off (machines, planks, carries, etc)
5:00 on / 2:00 off (team run, 3-4 laps around building or 1-2 laps around complex)
4:00 on / :90 off (same examples as above)
3:00 on / :60 off (same examples as above)
2:00 on / :45 off (same examples as above)
1:00 on (same examples as above)

Some people like to make choices on their own, if not, have a set plan for those that don’t want to think and just want to move.  Bring up this option before you send them on their way after warm up.

Take the first step towards your fitness goals today!

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