August 13, 2019 – Strength & Conditioning Programme

August 13, 2019 – Strength & Conditioning Programme

Fitness

A.

4 Rounds for Time:
35/25 Calories of Rowing
20 Hanging Knee Raises
20 Dumbbell Hang Snatches @ 17.5/10 kg
15 Burpee Box Jumps 24/20 inches
Rest 2 minutes between each round

Performance

A.

4 Rounds for Time:
40/30 Calories of Rowing
20/15 Toes to Bars
20 Dumbbell Hang Snatches @ 22.5/15 kg
15 Burpee Box Jumps 24/20 inches
Rest 2 minutes between each round

Competitor

A.

4 Rounds for Time:
40/30 Calories of Rowing
20 Toes to Bars
20 Dumbbell Hang Snatches @ 27.5/20 kg
15 Burpee Box Jumps 24/20 inches
Rest 2 minutes between each round

B. Alternating Sets: Feet Elevated Inverted Ring Row, Alternating Turkish Get-Up, Wall Walk

4 sets, for quality, of:
B1. 8 Feet Elevated Inverted Ring RowsB2. 4 Alternating Turkish Get-UpsB3. 3 Wall Walks

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