August 27, 2019 – Strength & Conditioning Programme

August 27, 2019 – Strength & Conditioning Programme

Fitness

A. 8 minute AMRAP of Strict Pull-Ups, Hand Release Push-Ups, and Dumbbell Box Step-Ups

As Many Rounds and Reps as possible in 8 minutes:
6/2 Strict Pull-Ups
12 Hand Release Push-Ups
16 Dumbbell Box Step-Ups 24/20 inches @ 17.5/10 kg

B.

As Many Rounds and Reps as possible in 8 minutes:
12/8 Calories of Assault Bike
14 One Arm Kettlebell Cleans @ 20/12 kg
16 Single Arm Kettlebell Front Rack Reverse Lunges @ 20/12 kg

C. 8 minute AMRAP of Rowing and AbMat Sit-Ups

As Many Rounds and Reps as possible in 8 minutes:
Row 500/400 meters
20 AbMat Sit-Ups

Performance

A.

As Many Rounds and Reps as possible in 8 minutes:
6/3 Strict Pull-Ups
12 Hand Release Push-Ups
16 Dumbbell Box Step-Ups 24/20 inches @ 50/35 lbs

B.

As Many Rounds and Reps as possible in 8 minutes:
12/8 Calories of Assault Bike
14 One Arm Kettlebell Cleans @ 24/16 kg
16 Single Arm Kettlebell Front Rack Reverse Lunges @ 24/16 kg

C. 8 minute AMRAP of Rowing and AbMat Sit-Ups

As Many Rounds and Reps as possible in 8 minutes:
Row 500/400 meters
20 AbMat Sit-Ups

Competitor

A.

As Many Rounds and Reps as possible in 8 minutes:
6/4 Strict Pull-Ups
12 Hand Release Push-Ups
16 Dumbbell Box Step-Ups 24/20 inches @ 50/35 lbs

B.

As Many Rounds and Reps as possible in 8 minutes:
12/8 Calories of Assault Bike
14 One Arm Kettlebell Cleans @ 28/20 kg
16 Single Arm Kettlebell Front Rack Reverse Lunges @ 28/20 kg

C. 8 minute AMRAP of Rowing and AbMat Sit-Ups

As Many Rounds and Reps as possible in 8 minutes:
Row 500/400 meters
20 AbMat Sit-Ups

D. Alternating Sets: L-Sit on Parallettes, D-Ball Carry

4 sets, for quality, of:
D1. L-Sit on Parallettes for 20 secondsD2. D-Ball Carry 200 feet

E.

Side plank banded row
3 x 15 per side.
Rest 30s between sides
Scoring: Not Scored

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