2025 07 19 Week 2 Cycle 2 Full Body Conditioned Core
Let’s go big for Week 2 Saturday, Jonathan — this is your Full Body Power & Conditioning day, primed to reinforce movement fluency, explosiveness, and muscular endurance. You’ll tap into barbell and kettlebell work, challenge your breathing, and finish with a spicy AMRAP-style WOD that hits everything from pull to push to legs.
🧨 Saturday – Week 2: Full Body Power + “Conditioned Core” WOD
✅ Focus
- Total-Body Strength
- Barbell + KB Conditioning
- Core Burnout
- Breath & Pace Awareness
🔥 Warm-Up (8–10 min)
- Jump rope or high knees – 90 sec
- Arm swings + leg swings – 30 sec each
- Inchworms w/ push-up – 2 x 6
- KB goblet squat + curl – 2 x 10
- Thoracic spine opener – 1 min
- Empty-bar complex: DL + Row + Press – 1 x 8
🧱 Strength Primer: Barbell Complex
Perform 4 rounds, rest 2 min between sets
- Deadlift x 6
- Bent-over Row x 6
- Hang Clean x 6
- Push Press x 6
Use a moderate weight that allows fluid movement through the chain.
🔧 Optional swap: Replace hang clean with KB swing if equipment or coordination is tight.
⚡️ WOD – “Conditioned Core” (18–20 Min AMRAP)
As many rounds as possible of:
- 8 KB Swings
- 12 Sit-ups or V-ups
- 10 Push-ups
- 10 Lunges (DB optional)
- 6 Burpees
- Optional: Slam Ball Overhead Slams x 8 for extra spice 🔥
💡 Keep transitions fast, but form tight. Track total rounds and where fatigue hits first (core, grip, shoulders).
💬 Post-Workout Notes
- Power output felt high or lagging?
- Complex barbell transitions smooth?
- Core endurance: 💪 / 🥵 / cooked
- Recovery game plan (stretch, refuel, chill?)
Want this dropped into your Loop dashboard with the rest of Week 2? Or should I prep the copy-paste daily block for mobile use like the others?