October 27, 2018 – Strength & Conditioning Programme

October 27, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc
– Male / Female pairings complete 45-35-25-15 cal row
– Female pairings complete 40-30-20-10 cal row
– Only 1 partner working at any one time

A. 50-40-30-20-10 Rowing and Burpee Box Jumps

In teams of 2:

50-40-30-20-10 Reps for Time:
Calories of Rowing
Burpee Box Jump 24/20 inches
…Directly into…

B. 80-60-40-20 Wall Ball Shots and Kettlebell Swings

In teams of 2:

80-60-40-20 Reps for Time:
Wall Ball Shots @ 8/4 kg
Kettlebell Swing @ 24/16 kg
Time Cap: 30 minutes

Performance

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc
– Male / Female pairings complete 45-35-25-15 cal row
– Female pairings complete 40-30-20-10 cal row
– Only 1 partner working at any one time

A. 50-40-30-20-10 Rowing and Burpee Box Jumps

In teams of 2:

50-40-30-20-10 Reps for Time:
Calories of Rowing
Burpee Box Jump 24/20 inches
…Directly into…

B. 80-60-40-20 Wall Ball Shots and Kettlebell Swings

In teams of 2:

80-60-40-20 Reps for Time:
Wall Ball Shots @ 10/6 kg
Kettlebell Swing @ 28/20 kg
Time Cap: 30 minutes

Competitor

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc
– Male / Female pairings complete 45-35-25-15 cal row
– Female pairings complete 40-30-20-10 cal row
– Only 1 partner working at any one time

A. 50-40-30-20-10 Rowing and Burpee Box Jumps

In teams of 2:

50-40-30-20-10 Reps for Time:
Calories of Rowing
Burpee Box Jump 24/20 inches
…Directly into…

B. 80-60-40-20 Wall Ball Shots and Kettlebell Swings

In teams of 2:

80-60-40-20 Reps for Time:
Wall Ball Shots @ 10/6 kg
Kettlebell Swing @ 32/24 kg
Time Cap: 30 minutes

C. Accessory:

Accessory:
A1. Tall kneeling 2 arm DB supinated bicep curls (3010) 3 x 8-10
A2. Lying 2 arm DB neutral grip tricep extensions (3010) 3 x 8-10
B1. Standing 2 arm DB lateral raise (2010) 3 x 10-12
B2. Standing banded facepulls (2011) 3 x 10-12 https://www.youtube.com/watch?v=9nymplNRfSs
Scoring: Not Scored

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