July 20, 2019 – Strength & Conditioning Programme

July 20, 2019 – Strength & Conditioning Programme

Fitness

A.

For Distance:
Row for 5 minutes

B.

For Distance:
Assault Bike for 5 minutes

C.

For Distance:
Run for 5 minutes

D.

For Distance:
Row for 4 minutes

E.

For Distance:
Assault Bike for 4 minutes

F.

For Distance:
Run for 4 minutes

G.

For Distance:
Row for 3 minutes

H.

For Distance:
Assault Bike for 3 minutes

I.

For Distance:
Run for 3 minutes

Performance

A.

For Distance:
Row for 5 minutes

B.

For Distance:
Assault Bike for 5 minutes

C.

For Distance:
Run for 5 minutes

D.

For Distance:
Row for 4 minutes

E.

For Distance:
Assault Bike for 4 minutes

F.

For Distance:
Run for 4 minutes

G.

For Distance:
Row for 3 minutes

H.

For Distance:
Assault Bike for 3 minutes

I.

For Distance:
Run for 3 minutes

Competitor

A.

For Distance:
Row for 5 minutes

B.

For Distance:
Assault Bike for 5 minutes

C.

For Distance:
Run for 5 minutes

D.

For Distance:
Row for 4 minutes

E.

For Distance:
Assault Bike for 4 minutes

F.

For Distance:
Run for 4 minutes

G.

For Distance:
Row for 3 minutes

H.

For Distance:
Assault Bike for 3 minutes

I.

For Distance:
Run for 3 minutes

J. Alternating Sets: Dumbbell Skull Crusher, Seated Dumbbell Hammer Curl, Banded Face Pull

3 sets of:
J1. 8-10 Dumbbell Skull Crushers (3010 tempo)Rest 30 secondsJ2. 8-10 Seated Dumbbell Hammer Curls (3010 tempo)Rest 30 secondsJ3. 12-15 Banded Face Pulls (2011 tempo)Rest 30 seconds

K.

Side Plank Hold on Forearm
– 3 sets of for 30-40 seconds
Rest 30 seconds between sets

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