July 27, 2019 – Strength & Conditioning Programme

July 27, 2019 – Strength & Conditioning Programme

Fitness

A.

As Many Rounds and Reps as possible in 12 minutes:
50/35 Calories of Rowing
30 Air Squats
20 One-Arm Kettlebell Snatches @ 16/8 kg

B.

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
12 Dumbbell Deadlifts @ 17.5/10 kg
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks

C.

Every 1 minute, for 6 minutes (6 sets):
Side Plank Hold on Forearm for 30 seconds

Performance

A.

As Many Rounds and Reps as possible in 12 minutes:
50/35 Calories of Rowing
30 Air Squats
20 One-Arm Kettlebell Snatches @ 24/16 kg

B.

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
12 Dumbbell Deadlifts @ 20/12.5 kg
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks

C.

Every 1 minute, for 6 minutes (6 sets):
Side Plank Hold on Forearm for 30 seconds

Competitor

A.

As Many Rounds and Reps as possible in 12 minutes:
50/35 Calories of Rowing
30 Air Squats
20 One-Arm Kettlebell Snatches @ 28/20 kg

B.

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
12 Dumbbell Deadlifts @ 22.5/15 kg
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks

C.

Every 1 minute, for 6 minutes (6 sets):
Side Plank Hold on Forearm for 30 seconds

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

3 sets, for quality, of:
D1. 8-10 Dumbbell Skull Crushers (3010 tempo)D2. 8-10 Seated Dumbbell Hammer Curls (3010 tempo)D3. 12-15 Banded Face Pulls (2011 tempo)

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