October 1, 2019 – Strength & Conditioning Programme

October 1, 2019 – Strength & Conditioning Programme

Live

A.

For Distance:
Assault Bike for 6 minutes

B.

6min AMRAP of:
8 Single DB box step over @ 24/20", 17.5/10kg
2-4-6-8-10 hanging knee raises (increasing reps per round)
Scoring: Reps (higher is better)

C.

For Distance:
Row for 6 minutes

D.

6 min AMRAP of:
2-4-6-8-10 etc Burpee over the DB
4-8-12-16-20 etc DB alternating snatch @ 17.5/10kg
Scoring: Reps (higher is better)

Perform

A.

For Distance:
Assault Bike for 6 minutes

B.

6min AMRAP of:
8 Single DB box step over @ 24/20", 22.5/15kg
2-4-6-8-10 T2B (increasing reps per round)
Scoring: Reps (higher is better)

C.

For Distance:
Row for 6 minutes

D.

6 min AMRAP of:
2-4-6-8-10 etc Burpee over the DB
4-8-12-16-20 etc DB alternating snatch @ 22.5/15kg
Scoring: Reps (higher is better)

Compete

A.

For Distance:
Assault Bike for 6 minutes

B.

6min AMRAP of:
8 Single DB box step over @ 24/20", 22.5/15kg
2-4-6-8-10 T2B (increasing reps per round)
Scoring: Reps (higher is better)

C.

For Distance:
Row for 6 minutes

D.

6 min AMRAP of:
2-4-6-8-10 etc Burpee over the DB
4-8-12-16-20 etc DB alternating snatch @ 22.5/15kg
Scoring: Reps (higher is better)

E.

4 Rounds for Time:
15 Weighted Sit-Ups
Dual Kettlebell Front Rack Carry 200 feet @ 24/16 kg

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