Warm Up: Movement; 2:00 each – 0:30 break – Jump Rope, Row, Jog Lane

Strength: Push Press 3×5

3 Rounds For Time:

• 15 Wall Ball
• 15 Kettlebell Stches Each Hand
• 15 Knees to Elbow
• 30 Double Unders

PRIDE Conditioning

Warm-up: Movement; 1:00 each x 3 – Jumping Jacks, Squat Thrusts, High Knee Jog, 0:30 Break

5 Rounds:

• 12 Wall Ball
• 12 Single Handed Kettlebell Swings, each hand; Advanced – Snatches
• 12 Windshield Wipers – each way
• 60 Mountain Climbers

Finish: Plank

PRIDE Conditioning

Warm-up: 20/10, x4: jumping jacks, squats, lunges

Deck of Cards! 2 10:00 rounds, 2:00 rest
Face cards = 10, ace = 11

Round 1:

• spade = squat thrust
• club = knee tuck crunches
• diamond = jump squats
• heart = jump throughs

Round 2:

• spade = commando push-ups
• club = leg raises
• diamond = sets jumping lunges
• heart = knee tuck jumps or double unders

Finish: with medicine ball, 50 reach crunches, 100 total oblique twists

Warm-up: 20/10, x4: jumping jacks, squats, lunges

Deck of Cards! 2 10:00 rounds, 2:00 rest
Face cards = 10, ace = 11

Round 1:

• spade = squat thrust
• club = knee tuck crunches
• diamond = jump squats
• heart = jump throughs

Round 2:

• spade = commando push-ups
• club = leg raises
• diamond = sets jumping lunges
• heart = knee tuck jumps or double unders

Finish: with medicine ball, 50 reach crunches, 100 total oblique twists

5 Rounds:

• 20 Lunges
• 15 Squats
• 10 Dips
• 5 Knee Tuck Jumps
• 50 Bicycles

Warm-Up: movement; Run to Morningside (NO RAIN), 30 Box Jumps (RAIN)

Strength: Chest Press Strip

3 Rounds:

• 24 Decline Push-Ups
• 12 Pull-Ups
• 24 Kettlebell High Pulls Each Arm
• 96 bicycles
• 12 Bent Barbell Rows – HEAVY!

PRIDE Conditioning

Warm-Up: Movement; 50/10 x 3 – Jumping Jacks, Fast Feet, Mountain Climbers

4 Rounds:

• 10 Decline Push-Ups
• 10 Bent Rows
• 40 Toe Touch Crunches
• 20 Kettlebell High Pulls
• 10 Reverse Rows

Finish: 3:00 Sprawl Drill

PRIDE Conditioning

Run 5:00

3 Rounds:

• 15 Curl & Press
• 30 Nasties – each side
• 60 Reps High Knee Jog

Run 5:00

Warm-Up: Movement: 50 Jumping Jacks, Run – HT 3 Blocks

Time For Everyone’s Favorite Workout!

TABATA (20/1-, 8×8)

• Jump Squats: A – Weighted
• Mountain Climbers
• Skull Crushers
• Bicycles
• Jumping Lunges
• Mule Kicks
• Diamond Push-Ups
• Slam Balls

Finish: Sprints

Strong Is The New Sexy - PRIDE Conditioning

Warm-Up: Movement: 30 Burpees, Run 1 mile – Penguin, Gallery 22, Westover

Strength: Weighted Pull-Ups, 3×3

3 Rounds:

• 12 Squats
• 12 Ring Dips
• 12 Kettlebell High Pulls – each hand
• 300 Yard Sprint

PRIDE Conditioning