January 8, 2019 – Strength & Conditioning Programme

January 8, 2019 – Strength & Conditioning Programme

Fitness

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

@sustainable aerobic pace

A.

As Many Rounds and Reps as possible in 8 minutes:
15/10 Calories of Assault Bike
12 Kettlebell Swings @ 20/12 kg
10 Box Jumps 24/20 inches
–Rest 4mins–@sustainable aerobic pace

B.

As Many Rounds and Reps as possible in 8 minutes:
40 Double-Unders
8 Single Arm Dumbbell Thrusters @ 17.5/10 kg
10 Hanging Knee Raises
8 Single Arm Dumbbell Thrusters @ 17.5/10 kg
–Rest 4mins–@sustainable aerobic pace

C.

As Many Rounds and Reps as possible in 8 minutes:
30 Air Squats
20/15 Calories of Rowing
10 Burpees

Performance

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

@sustainable aerobic pace

A.

As Many Rounds and Reps as possible in 8 minutes:
15/10 Calories of Assault Bike
12 Kettlebell Swings @ 24/16 kg
10 Burpee Box Jump-Overs 24/20 inches
–Rest 4mins–@sustainable aerobic pace

B.

As Many Rounds and Reps as possible in 8 minutes:
40 Double-Unders
8 Single Arm Dumbbell Thrusters @ 20/12.5 kg
10/8 Toes to Bars
8 Single Arm Dumbbell Thrusters @ 20/12.5 kg
–Rest 4mins–@sustainable aerobic pace

C.

As Many Rounds and Reps as possible in 8 minutes:
30 Air Squats
20/15 Calories of Rowing
10 Burpees

Competitor

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

@sustainable aerobic pace

A.

As Many Rounds and Reps as possible in 8 minutes:
15/10 Calories of Assault Bike
12 Kettlebell Swings @ 28/20 kg
10 Burpee Box Jump-Overs 24/20 inches
–Rest 4mins–@sustainable aerobic pace

B.

As Many Rounds and Reps as possible in 8 minutes:
40 Double-Unders
8 Single Arm Dumbbell Thrusters @ 22.5/15 kg
12/10 Toes to Bars
8 Single Arm Dumbbell Thrusters @ 22.5/15 kg
–Rest 4mins–@sustainable aerobic pace

C.

As Many Rounds and Reps as possible in 8 minutes:
30 Air Squats
20/15 Calories of Rowing
10 Burpees

D.

Complete 3 sets for quality:
A1. Paralette L-sit hold 3 x AMSAP
A2. Ring front lever negative in tuck 3 x 3 (5 sec down)
A3. Prone weighted PVC passovers 3 x 5 (4 sec back, 4 sec forward)
Scoring: Not Scored

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