Name: Playbook - Tire Trained - CONDITIONING Medley
Uploaded: 2024-04-03T03:25:50.438Z
Duration: 60 min
Description: CONDITIONING Medley

Conditioning Medley

ROUND #1:
10 Minute Progressive Couplet*
Complete each exercise for 2 reps, then 4 reps, etc. Increase by 2 reps each time. Proceed like this for 10 minutes.
1. Med Ball Slams
2. Walking Lunges

ROUND #2:
10 Minute AMRAP (10 of each)*
*As Many Rounds As Possible
1. Barbell Back Squats
2. Barbell Push Press (substitute dumbbells for a modification)
3. Burpee Over Bar

ROUND #3:
9 Minute EMOM*
*Complete the exercises 3x through. Set the timer for 1 minute and complete reps before the minute is up. Use remaining time for rest. Start the next exercise on the minute.
1. Woman Makers (10)
2. Jump Rope (50)
3. Plank Dumbbell Transfer (20)

Complete 2 reps of each exercise, then 4 reps, etc. Increase by 2 reps each time. Proceed like this for 10 minutes.

Rest as needed between sets.

- Lunge forward alternating legs
- Repeat for desired time or reps

Body Weight Walking Lunges

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

10 MIN Progressive Couplet

AMRAP = As Many Rounds As Possible

Rest as needed.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Begin with barbell in hand with hands about shoulder width apart
- Push elbows forward in front of the bar
- Lower into about a 1/4 squat, inhale deep into the belly and hold the breath to brace the core
- Explode up through the feet and hips to drive the bar straight up overhead
- Exhale at the top of the movement
- Reset and repeat

Barbell Push Press

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar and repeat

Burpee Over Bar

10 MIN AMRAP

Set the timer for 1 minute and complete reps before the minute is up. 

Use remaining time for rest. Start the next exercise on the minute.

Complete the exercises 5x through.

- Start in a high plank position with a dummbell in each hand
- Complete a push-up
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell Woman Makers

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Begin in a plank position with one dumbbell to one side
- Pick the dumbbell up and transfer it to the other side
- Repeat on the other side
- Each side = 1 rep

Plank Dumbbell Transfer

9 Minute EMOM

CONDITIONING Medley

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

Megan

Jessica

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Annette

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