August 6, 2019 – Strength & Conditioning Programme

August 6, 2019 – Strength & Conditioning Programme

Fitness

A.

As Many Rounds and Reps as possible in 5 minutes:
20/15 Calories of Rowing
10 Burpees over the Rower

B.

As Many Rounds and Reps as possible in 5 minutes:
7 Dumbbell Hang Snatches @ 17.5/10 kg
35 Double-Unders

C.

As Many Rounds and Reps as possible in 5 minutes:
15/10 Calories of Assault Bike
4 Alternating D-Ball Over Shoulders

D.

As Many Rounds and Reps as possible in 5 minutes:
12 Hanging Knee Raises
24 Air Squats

Performance

A.

As Many Rounds and Reps as possible in 5 minutes:
20/15 Calories of Rowing
10 Burpees over the Rower

B.

As Many Rounds and Reps as possible in 5 minutes:
7 Dumbbell Hang Snatches @ 20/12.5 kg
35 Double-Unders

C.

As Many Rounds and Reps as possible in 5 minutes:
15/10 Calories of Assault Bike
4 Alternating D-Ball Over Shoulders

D.

As Many Rounds and Reps as possible in 5 minutes:
12/8 Toes to Bars
24 Air Squats

Competitor

A.

As Many Rounds and Reps as possible in 5 minutes:
20 Calories of Rowing
10 Burpees over the Rower

B.

As Many Rounds and Reps as possible in 5 minutes:
7 Dumbbell Hang Snatches @ 22.5/15 kg
35 Double-Unders

C.

As Many Rounds and Reps as possible in 5 minutes:
15/10 Calories of Assault Bike
4 Alternating D-Ball Over Shoulders

D.

As Many Rounds and Reps as possible in 5 minutes:
12 Toes to Bars
24 Air Squats

E. Alternating Sets: Dual Kettlebell Carry, GHD Hip Extension, L-Sit on Parallettes

3 sets of:
E1. Dual Kettlebell Carry 200 feetRest 30 secondsE2. 15-20 GHD Hip ExtensionsRest 30 secondsE3. L-Sit on Parallettes for 15-20 secondsRest 90 seconds

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