April 13, 2019 – Strength & Conditioning Programme

April 13, 2019 – Strength & Conditioning Programme

Fitness

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc

A.

3 Rounds for Time:
Run 400 meters
20 Burpees
40/30 Calories of Rowing
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
Time Cap: 20 minutes

B.

Weighted Front Plank
– 3 sets of for 45 seconds
Rest 45 seconds between sets

Performance

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc

A.

3 Rounds for Time:
Run 400 meters
20 Burpees
40/30 Calories of Rowing
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
Time Cap: 20 minutes

B.

Weighted Front Plank
– 3 sets of for 45 seconds
Rest 45 seconds between sets

Competitor

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc

A.

3 Rounds for Time:
Run 400 meters
20 Burpees
40/30 Calories of Rowing
20 Alternating One-Arm Dumbbell Snatches @ 27.5/20 kg
Time Cap: 20 minutes

B.

Weighted Front Plank
– 3 sets of for 45 seconds
Rest 45 seconds between sets

C.

Complete 3-5 rounds for quality:
100ft D-ball carry @ tough load
25-50ft handstand walk
Scoring: Not Scored

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