August 31, 2019 – Strength & Conditioning Programme

August 31, 2019 – Strength & Conditioning Programme

Fitness

A.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
18/12 Calories of Rowing
12 Dual Dumbbell Shoulder to Overheads @ 17.5/10 kg
Max Box Jumps 24/20 inches
Minutes 3 – 4
Rest

B.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
15/8 Calories of Assault Bike
12 Dual Dumbbell Hang Power Cleans @ 17.5/10 kg
Max Double-Unders
Minutes 3 – 4
Rest

Performance

A.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
18/12 Calories of Rowing
12 Dual Dumbbell Shoulder to Overheads @ 50/35 lbs
Max Box Jumps 24/20 inches
Minutes 3 – 4
Rest

B.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
15/8 Calories of Assault Bike
12 Dual Dumbbell Hang Power Cleans @ 50/35 lbs
Max Double-Unders
Minutes 3 – 4
Rest

Competitor

A.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
18/12 Calories of Rowing
12 Dual Dumbbell Shoulder to Overheads @ 50/35 lbs
Max Box Jumps 24/20 inches
Minutes 3 – 4
Rest

B.

Every 2 minute for 16 minutes (4 rounds):
Minutes 1 – 2
15/8 Calories of Assault Bike
12 Dual Dumbbell Hang Power Cleans @ 50/35 lbs
Max Double-Unders
Minutes 3 – 4
Rest

C.

Renegade Row
– 3 sets of 8-10 reps
Rest as needed

D. Alternating Sets: Barbell Bicep Curl, Dumbbell Incline Triceps Extension, Cable Crossover Rear Lateral Raise

3 sets of:
D1. 10-12 Barbell Bicep CurlsRest 30 secondsD2. 10-12 Dumbbell Incline Triceps ExtensionsRest 30 secondsD3. 12-15 Cable Crossover Rear Lateral RaisesRest 1 minute

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