Name: Playbook - Tire Trained - MOVE IT MONDAY: Conditioning
Uploaded: 2024-04-03T03:25:50.460Z
Duration: 60 min
Description: MOVE IT MONDAY: Conditioning

Welcome to MOVE IT MONDAY!

ROUND #1 (time):
50/25 (work/rest)
1. Around the World Shoulder Raises
2. Back Squats
3. Plank DB Transfer
4. Bicep Curls

ROUND #2 (rep ladder*):
*Complete 2 reps of each, 4 reps of each, etc. increasing by 2 reps each time.
90/30 (work/rest)
1A. Around the World Shoulder Raises
1B. Box Jumps
2A. Back Squats
2B. Figure 8 Abs
3A. Plank DB Transfer
3B. Landmine Squat + Press
4A. Bicep Curls
4B. Squat + Jab

ROUND #3 (3 min. AMRAP):
*As Many Rounds as Possible
1A. Around the World Shoulder Raises
1B. Box Jumps
1C. 200m Run
2A. Back Squats
2B. Figure 8 Abs
2C. Ball Slams
3A. Plank DB Transfer
3B. Landmine Squat + Press
3C. Burpee Over Bar
4A. Bicep Curls
4B. Squat + Jab
4C. 200m Run

Around the World Shoulder Raises

Rest

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

ROUND #1: 50/25 (time)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump back down and repeat

ROUND #2: Station #1 (rep ladder)

- 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 (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- Lay down with a dumbbell in hand over the chest 
- Crunch the upper body forward and loop the dumbbell in and around one leg
- Lay back down and repeat on the other side

Dumbbell Figure 8 Abs

ROUND #2: Station #2 (rep ladder)

- Prepare a landmine setup
- Hold the end of the barbell with your hands stacked in front of your chest
- Angle the body slightly
- Push your hips back and lower into a squat 
- Drive up through the feet, emphasizing weight distribution through the ball of the foot
- Press the barbell up at the top of the squat
- Lower the barbell and repeat

Landmine Squat & Press

ROUND #2: Station #3 (rep ladder)

**You may hold weights for this exercise. I recommend a 5-8 pound dumbbell in each hand. 

- Complete a squat
- Jab (punch) as you come up from the squat
- Repeat on the other side
- L + R = 1 rep

Squat Jab

ROUND #2: Station #4 (rep ladder)

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/8 mile = 0.125 mile = 200 meters

Running

ROUND #3: Station #1 AMRAP

- 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

ROUND #3: Station #2 AMRAP

- 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

ROUND #3: Station #3 AMRAP

ROUND #3: Station #4 AMRAP

MOVE IT MONDAY: Conditioning

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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FULL BODY: T3 Testing

5/18 - Conditioning 5-4-3-2-1

5/29 - The Murph

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Annette

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Conditioning Medley

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Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

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Maren

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Conditioning days are my favorite! hard as hell but I feel so good after!

MOVE IT MONDAY: Conditioning

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