Nine27 Athletics - Conditioning

PRIMER - Nine27 Athletics Conditioning

3 Minutes of Steady Biking 25ft walking lunge 25ft inch worms 25ft quad pull 20 jumping jacks

3x 5 Minute AMRAP 400M Run Max calorie Ski Erg in time remaining - Rest 1 minute between rounds

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

PRIMER - Nine27 Athletics Conditioning

3 Minutes of Steady Biking 25ft walking lunge 25ft inch worms 25ft quad pull 20 jumping jacks

3 Rounds For Time 50 Single Unders 40 Calorie Row 30 Burpees *Find a consistent pace and stick to it!

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

20 Minute AMRAP 20 Sit Ups 15 Calorie Bike 10 Walking Lunges *Push the pace on the bike - catch your breath on sit ups and lunges

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

PRIMER - Nine27 Athletics Conditioning

3 Minutes of Steady Biking 25ft walking lunge 25ft inch worms 25ft quad pull 20 jumping jacks

3 Rounds 800m Run - Rest 1:1 (rest as long as it takes you to run) Goal is to move at or just faster than your 1 mile PR pace and be consistent across all rounds

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

PRIMER - Nine27 Athletics Conditioning

3 Minutes of Steady Biking 25ft walking lunge 25ft inch worms 25ft quad pull 20 jumping jacks

For Time 2000m Row 3000m Bike *Start that first 1k quick - then settle in after that *Finish your last 1k bike as hard as possible

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

PRIMER - Nine27 Athletics Conditioning

3 Minutes of Steady Biking 25ft walking lunge 25ft inch worms 25ft quad pull 20 jumping jacks

25 Minute AMRAP 5 Light Weight Kettlebell Swings** 5 Calorie Ski Erg** 5 Push Ups** **Each round, go up by 5 reps on each movement

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)

MONDAY - PRIMER - Nine27 Lifestyle

4 minutes of biking or jogging at a conversational pace Immediately followed by 4 Rounds Of: 10 Air Squats 5 Push Ups 10 Jumping Jacks

SUNDAY MONSTER MASH 0-15 Minutes 10 Minute AMRAP 5 Pull ups 10 Push Ups 15 Air Squats 15-18 Minutes Rest 18-28 Minutes 1 Mile Run - Rest in time remaining 28-40 Minutes 12 Minute AMRAP 10 Jumping Jacks 20 Jump Rope 10 Calorie Bike or Erg

Nine27 Daily Cool Down

3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)