October 2, 2019 – Strength & Conditioning Programme

October 2, 2019 – Strength & Conditioning Programme

Live

A.

WorkoutPreview Error: No Workout Provided

Perform

A.

Every 1 minute, for 4 minutes (4 sets):
4 Halting Snatch Grip Deadlifts

B.

Every 1 minute, for 4 minutes (4 sets):
1.1 Pause Squat Snatches

C.

Every 1 minute, for 4 minutes (4 sets):
1.1 Snatches

D.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
10/7 Calories of Assault Bike
Minute 2
15-20 Wall Ball Shots @ 20/14 lbs
Minute 3
1-6 Burpee Muscle-Ups
Minute 4
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 50/35 lbs

Compete

A.

Every 1 minute, for 4 minutes (4 sets):
4 Halting Snatch Grip Deadlifts

B.

Every 1 minute, for 4 minutes (4 sets):
1.1 Pause Squat Snatches

C.

Every 1 minute, for 4 minutes (4 sets):
1.1 Snatches

D.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
10/7 Calories of Assault Bike
Minute 2
15-25 Wall Ball Shots @ 20/14 lbs
Minute 3
1-6 Burpee Muscle-Ups
Minute 4
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 50/35 lbs

E.

3 Rounds for Time:
20 Double Kettlebell Push Presses @ 16/12 kg
Handstand Walk 50 feet
Rest 2 minutes between each round

F. Alternating Sets: Hanging Leg Raise, GHD Hip Extension

3 sets of:
F1. Max Hanging Leg RaisesRest 30 secondsF2. 10-12 GHD Hip ExtensionsRest 30 seconds

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