Off-Day Conditioning - 082020

Posted by Max Lucas on Aug 20 2020 at 09:54AM PDT

Thursday, August 20th 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

5×5 decline push-ups

See video below for demo, but it’s a push-up with your feet elevated. Start off with 4 inches to 12 inches and if you can do them with relatively perfect form, you can increase the height gradually. If you cannot do 5×5 regular push-ups with perfect form, do 5×5 incline push-ups (your hands are elevated instead of your feet). Decrease height gradually across each set until it becomes challenging.

3×8/8 pistol squat negatives, 3-5 seconds down

See video below for demo. If you can’t do negatives unsupported, hold on to a stable object like a doorframe/post to balance.

8:00 AMRAP
10 burpee over object
10 push-ups
10 leg raises over object
10 alt v-ups

AMRAP = “as many rounds as possible”. Keep a steady pace but push yourselves! Burpees over object is what we did on monday during drylands: Doing a burpee than jumping over an object. Leg raises over object might be a new movement for you, see the video below for a demo.

Walk/run for 15:00
8 sets, 0:20 on, 0:10 rest
Hollow hold

Easy pace, walk as needed but try to stay moving for the whole 20:00 whether it’s running or walking.

Stretch for 10 minutes, especially calves, hamstrings, quads, glutes/hips

Decline Push-ups

Incline Push-ups

Pistol Negatives
Burpees over Object


Leg Raise over Object

Alternating V-ups


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