Off-Day Conditioning - 072820

Posted by Max Lucas on Jul 28 2020 at 07:24AM PDT

Tuesday, July 28th 2020

Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

Run/jog for 2:00 at a easy warm-up pace

Run (3:00, 2:30, 2:00, 1:30)
Backpack Ground to Overhead
Alternating V-ups

Workout goes as follows: Run for 3:00, do 25 backpack ground to overhead, 25 alt v-ups. Then run for 2:30, do 20 backpack G2OH, 20 v-ups. etc.
Try to finish this workout as fast as possible, but don’t go out too fast. It’s 9 minutes of running plus the other movements. Should take about ~15-20 mins to complete. Keep a steady pace, focus on your breathing and your form! Try to keep the hollow hold position during the v-ups.

For all exercises, complete all sets before moving to next exercise. Rest as needed between sets.

Lateral Lunges 4×10 (weight optional)

Low plank 4×1:00 (If you can’t hold for 1:00, hold long as possible for three sets)

Push-ups 4 sets
If you struggle with push-ups, do incline push-ups (hands elevated on a bed, bench, chair, etc.) make sure your push-ups are perfect regardless of what kind you are doing. Do 5-12 reps per set depending on how many you can do with proper form. If you are fine with push-ups, do 4 sets of explosive push-ups, 5-10 reps. Focus on getting as high as possible off the ground.

Stretch for 10-20 minutes

Backpack Ground to Overhead
(these are slightly different from the way I showed you guys last saturday, both versions are fine)

Alternating V-ups

Lateral Lunges


Incline Push-ups

Explosive Push-ups


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