May 18, 2019 – Strength & Conditioning Programme

May 18, 2019 – Strength & Conditioning Programme

Fitness

– Complete as a team of 3
– 1 teammate works at a time, other 2 rest
– The total score will the the accumulated reps between all 3 teammates
– After teammate 1 finishes the 4mins of work, teammate 2 will start at the 5mins mark. Teammate 2 will carry on where teammate 1 finished.

E.G. After 4mins, teammate 1 got 1 rep into the 15 thrusters.
Teammate 2 will start on rep 2 of the 15 thrusters, so on and so forth.

– This adds an element of strategy for your team

A. AMRAP4:

In teams of 3:

AMRAP4:
3-6-9-12-15-18-21…..
Double DB Thruster
Box Jump
Scoring: Reps (higher is better)

–1min Transition time–
DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg
Box Height:
Male: 24"
Female: 20"
Row Scale:
M/M/M 1500m
M/M/F 1350m
M/F/F 1250m
F/F/F 1200m

Wall Ball Loads:
Fitness: 8/4kg
Performance: 10/6kg
Competitor: 30/20#

DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg

B.

In teams of 3:

AMRAP14:
1,500m Row
150 Wall Balls
150 DB Powercleans
AMRAP Synchronised Burpees
Scoring: Reps (higher is better)

*Split Row/WB/PC however you like
*All 3 teammates to complete burpees
together
*Synchronise with chest on the floor
*SCORE IS TOTAL NUMBER OF SYNCHRONISED BURPEES COMPLETED
DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg

C. For Time:

In teams of 3:

For Time:
21-15-9
Synchronised DB Goblet Squat
Synchronised Alternating DB Snatch
Scoring: Time (lower is better)
Time Cap: 6 minutes

*Synchronise bottom & top of squat
*Synchronise top of snatch
*All 3 teammates working at the same time
*SCORE IS TOTAL TIME TO COMPLETE THE WORKOUT

Performance

– Complete as a team of 3
– 1 teammate works at a time, other 2 rest
– The total score will the the accumulated reps between all 3 teammates
– After teammate 1 finishes the 4mins of work, teammate 2 will start at the 5mins mark. Teammate 2 will carry on where teammate 1 finished.

E.G. After 4mins, teammate 1 got 1 rep into the 15 thrusters.
Teammate 2 will start on rep 2 of the 15 thrusters, so on and so forth.

– This adds an element of strategy for your team

A. AMRAP4:

In teams of 3:

AMRAP4:
3-6-9-12-15-18-21…..
Double DB Thruster
Box Jump
Scoring: Reps (higher is better)

–1min Transition time–
DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg
Box Height:
Male: 24"
Female: 20"
Row Scale:
M/M/M 1500m
M/M/F 1350m
M/F/F 1250m
F/F/F 1200m

Wall Ball Loads:
Fitness: 8/4kg
Performance: 10/6kg
Competitor: 30/20#

DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg

B.

In teams of 3:

AMRAP14:
1,500m Row
150 Wall Balls
150 DB Powercleans
AMRAP Synchronised Burpees
Scoring: Reps (higher is better)

*Split Row/WB/PC however you like
*All 3 teammates to complete burpees
together
*Synchronise with chest on the floor
*SCORE IS TOTAL NUMBER OF SYNCHRONISED BURPEES COMPLETED
DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg

C. For Time:

In teams of 3:

For Time:
21-15-9
Synchronised DB Goblet Squat
Synchronised Alternating DB Snatch
Scoring: Time (lower is better)
Time Cap: 6 minutes

*Synchronise bottom & top of squat
*Synchronise top of snatch
*All 3 teammates working at the same time
*SCORE IS TOTAL TIME TO COMPLETE THE WORKOUT

Competitor

– Complete as a team of 3
– 1 teammate works at a time, other 2 rest
– The total score will the the accumulated reps between all 3 teammates
– After teammate 1 finishes the 4mins of work, teammate 2 will start at the 5mins mark. Teammate 2 will carry on where teammate 1 finished.

E.G. After 4mins, teammate 1 got 1 rep into the 15 thrusters.
Teammate 2 will start on rep 2 of the 15 thrusters, so on and so forth.

– This adds an element of strategy for your team

A. AMRAP4:

In teams of 3:

AMRAP4:
3-6-9-12-15-18-21…..
Double DB Thruster
Box Jump
Scoring: Reps (higher is better)

–1min Transition time–
DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg
Box Height:
Male: 24"
Female: 20"
Row Scale:
M/M/M 1500m
M/M/F 1350m
M/F/F 1250m
F/F/F 1200m

Wall Ball Loads:
Fitness: 8/4kg
Performance: 10/6kg
Competitor: 30/20#

DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg

B.

In teams of 3:

AMRAP14:
1,500m Row
150 Wall Balls
150 DB Powercleans
AMRAP Synchronised Burpees
Scoring: Reps (higher is better)

*Split Row/WB/PC however you like
*All 3 teammates to complete burpees
together
*Synchronise with chest on the floor
*SCORE IS TOTAL NUMBER OF SYNCHRONISED BURPEES COMPLETED
DB Loads:
Fitness: 15/10kg
Performance: 22.5/15kg
Competitor: 25/17.5kg

C. For Time:

In teams of 3:

For Time:
21-15-9
Synchronised DB Goblet Squat
Synchronised Alternating DB Snatch
Scoring: Time (lower is better)
Time Cap: 6 minutes

*Synchronise bottom & top of squat
*Synchronise top of snatch
*All 3 teammates working at the same time
*SCORE IS TOTAL TIME TO COMPLETE THE WORKOUT

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