July 30, 2019 – Strength & Conditioning Programme

July 30, 2019 – Strength & Conditioning Programme

Fitness

A.

For Time:
20/15 Calories of Rowing
12 Push-Ups
15 Box Jumps 24/20 inches
8 Devil's Presses @ 17.5/10 kg

B.

For Time:
15 Box Jumps 24/20 inches
20/15 Calories of Rowing
8 Devil's Presses @ 17.5/10 kg
12 Push-Ups

C.

For Time:
8 Devil's Presses @ 17.5/10 kg
15 Box Jumps 24/20 inches
12 Push-Ups
20/15 Calories of Rowing

D.

For Time:
12 Push-Ups
8 Devil's Presses @ 17.5/10 kg
20/15 Calories of Rowing
15 Box Jumps 24/20 inches

Performance

A.

For Time:
20/15 Calories of Rowing
12 Handstand Push-Ups
15 Box Jumps 24/20 inches
8 Devil's Presses @ 20/12.5 kg

B.

For Time:
15 Box Jumps 24/20 inches
20/15 Calories of Rowing
8 Devil's Presses @ 20/12.5 kg
12 Handstand Push-Ups

C.

For Time:
8 Devil's Presses @ 20/12.5 kg
15 Box Jumps 24/20 inches
12 Handstand Push-Ups
20/15 Calories of Rowing

D.

For Time:
12 Handstand Push-Ups
8 Devil's Presses @ 20/12.5 kg
20/15 Calories of Rowing
15 Box Jumps 24/20 inches

Competitor

A.

For Time:
20/15 Calories of Rowing
15 Handstand Push-Ups
15 Box Jumps 24/20 inches
8 Devil's Presses @ 22.5/15 kg

B.

For Time:
15 Box Jumps 24/20 inches
20/15 Calories of Rowing
8 Devil's Presses @ 22.5/15 kg
15 Handstand Push-Ups

C.

For Time:
8 Devil's Presses @ 22.5/15 kg
15 Box Jumps 24/20 inches
15 Handstand Push-Ups
20/15 Calories of Rowing

D.

For Time:
15 Handstand Push-Ups
8 Devil's Presses @ 22.5/15 kg
20/15 Calories of Rowing
15 Box Jumps 24/20 inches

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

3 sets, for quality, of:
E1. Dual Kettlebell Carry 100 feetE2. 15-20 GHD Weighted Hip ExtensionsE3. L-Sit on Parallettes for 15-20 seconds

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