At Home Conditioning
Every minute on the minute for 10:00:
- Min 1 – 15 Single Arm Hang Clean and Jerks
- Min 2 – 30 Double Unders
Rest 2:00
Every minute on the minute for 10:00
- Min 1 – 20 Jump Lunges
- Min 2 – 15/12 Calories or 100m Shuttle Run
Rest 2:00
Every minute on the minute for 10:00:
- Min 1 – 16 Hang Snatch
- Min 2 – 30 Double Unders
Notes
Today’s conditioning is three 10-minute intervals with 2:00 rest between each. During each 10 minute interval, you will complete the prescribed work at the top of the minute, then rest until the next minute and begin the next station.
The single arm hang clean and jerks should be done with a light weight that allows you to maintain unbroken sets. If you are using a dumbbell, switch hands every rep. If you are using a kettlebell, switch hands after 8 reps.
The double unders is your easy minute during this interval. They should be completed unbroken and in under :20. Adjust the number, or perform single unders, pogo jumps, or jumping jacks.
The jump lunges should be completed without a pause between reps. Adjust the number of reps so that you can sustain these as unbroken sets.
The calories or shuttle run should be completed at a sustainable pace and still allow you some time to prepare for the next set of lunges. Adjust the number of calories or distance as needed.
The hang snatch should be done with a light weight that allows you to maintain unbroken sets. If you are using a dumbbell, switch hands every rep. If you are using a kettlebell, switch hands after 8 reps.