September 10, 2019 – Strength & Conditioning Programme

September 10, 2019 – Strength & Conditioning Programme

Live

A.

4 Rounds for Time:
15 Hanging Knee Raises
Dumbbell Front Rack Walking Lunge 25 feet @ 17.5/10 kg
5 Devil's Presses @ 17.5/10 kg
Dumbbell Front Rack Walking Lunge 25 feet @ 17.5/10 kg
10 Burpees to Target 6 inches

Perform

A.

4 Rounds for Time:
12/10 Toes to Bars
Dumbbell Front Rack Walking Lunge 25 feet @ 22.5/15 kg
5 Devil's Presses @ 22.5/15 kg
Dumbbell Front Rack Walking Lunge 25 feet @ 22.5/15 kg
10 Burpees to Target 6 inches

Compete

A.

4 Rounds for Time:
15 Toes to Bars
Dumbbell Front Rack Walking Lunge 25 feet @ 22.5/15 kg
5 Devil's Presses @ 22.5/15 kg
Dumbbell Front Rack Walking Lunge 25 feet @ 22.5/15 kg
10 Burpees to Target 6 inches

B. Alternating Sets: Hanging Leg Raise, Arch Rock, L-Sit on Parallettes, Med Ball Russian Twist

3 sets of:
B1. 4-8 Hanging Leg RaisesRest 30 secondsB2. 20-30 Arch RocksRest 30 secondsB3. L-Sit on Parallettes for 20-30 secondsRest 30 secondsB4. 20-30 Med Ball Russian TwistsRest 90 seconds

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