CONDITIONING

The following Blocks are a collection of conditioning blocks that are carried out by the individuals as part of their training sessions at the HYBRID FITNESS & PERFORMANCE training facility.

For Time:

500m Ski Erg
100ft Prowler Push
500m Row
100ft Prowler Push
Airdyne x 4 minutes
Rest x 1 minute

3 Rounds

Aim to better your time each round. Make yourself accountable.

7 Rounds:

50 Ft Crawl Row (25Kg Dbells)
100 Ft Farmer Carry (120Kg)
20 Cals Ski Erg

For Time:

2000m Ski Erg
15 Box Jumps
15 Push Ups
1000m Ski Erg
15 Box Jumps
15 Push Ups
800m Ski Erg
15 Box Jumps
15 Push Ups
600m Ski Erg
15 Box Jumps
15 Push Ups
400m Ski Erg
15 Box Jumps
15 Push Ups
200m Ski Erg
15 Box Jumps
15 Push Ups

Reduce Avg/500m speed by 1-2 Seconds per Ski interval. Final 200m do as an absolute sprint.

“THE DETOXIFIER”

500 REPS FOR TIME:

50 Push Ups

50 Air Squats

50 Squat Jumps

50 KB Swings (32Kg)

100 Dynamic Planks (Alt. Knees-Elbows)

50 KB Swings

50 Air Squats

50 Push Ups

1-20 Rep Squat Breathing Ladder.

Start with BW on the bar and reduce weight if necessary. Each rack of the bar results in a 10 Calorie Airdyne penalty. All penalties are to be paid at the end of the ladder.

“INFERNO”

To be completed as fast as possible.

10-8-6-4-2 Reps of:

Manmakers (10 Kg)

Headcutters (24Kg)

Walkouts

10 Rounds:

Atlas Stone x 2 (1.25 BW)

Farmer Carry x 100Ft (1.25 BW)

Rope Sled Pull x 100Ft (1.25)

Rest as needed.

For Time:

10,9,8,7,6,5,4,3,2,1 Reps Goblet Squat Ladder

50 Ft Prowler Push btw each rung.

Immediately upon finishing the ladder, Max Cals Airdyne for the time taken.

(25 Kg DBell for Goblet Squats)

“HYBRID 250”

Work up to your max Atlas Stone weight.

Then:

10 Atlas Stone (GTC – Ground To Chest)

20 Cals Ski Erg (Sprint)

30 Cals Row (Sprint)

40 KB Swings (40 Kg)

50 Push Ups

100 Squats

Go Unbroken.

Work up to 1.25 BW Atlas Stone.

Then, 10 Rounds:

2 x Atlas Stone

4 x Headcutters

6 x Box Jumps

8 x Push Ups

10 x Cal Ski Erg Sprint

Rest 45-60 seconds between rounds.

Work up to BW (Bodyweight) Log Lift.

Then, 10 Rounds of:

1 x BW Log Lift

50ft Farmer Carry

10 Cal Ski Erg Sprint (100%)

50ft Farmer Carry

Rest as needed.

15 Rounds:

30 Second Ski Erg Sprint: 90 Second Rest

Complete 3 Atlas Stone Lifts (BW) during the rest.

10 Rounds:

10 Manmakers

50Ft Crawl Row

100Ft Prowler Push

SMMF: SINGLE MOVEMENT MIND FUCK

Farmer Carry (BW) x 1 Mile

Every drop = 10 Burpees

10 – 1 GTOH (Ground to Overhead) Keg Press Ladder

100m Keg Carry

100m Run

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