September 15, 2018 – Strength & Conditioning Programme

September 15, 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

A. THE BURT WORKOUT

THE BURT WORKOUT
Today is the day we remember our great friend Burt Baptiste.

We will be meeting at the Victoria Park grass area (inside the red running track) @7:30am

Please look out on social media (IG and FB) for any last minute announcements because of the potential typhoon!Scoring: Not Scored

B. The Burt

As Many Rounds and Reps as possible in 41 minutes:
Run 800 meters
41 Burpees
41 Air Squats
41 Hand Release Push-Ups

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

A. THE BURT WORKOUT

THE BURT WORKOUT
Today is the day we remember our great friend Burt Baptiste.

We will be meeting at the Victoria Park grass area (inside the red running track) @7:30am

Please look out on social media (IG and FB) for any last minute announcements because of the potential typhoon!Scoring: Not Scored

B. The Burt

As Many Rounds and Reps as possible in 41 minutes:
Run 800 meters
41 Burpees
41 Air Squats
41 Hand Release Push-Ups

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

A. THE BURT WORKOUT

THE BURT WORKOUT
Today is the day we remember our great friend Burt Baptiste.

We will be meeting at the Victoria Park grass area (inside the red running track) @7:30am

Please look out on social media (IG and FB) for any last minute announcements because of the potential typhoon!Scoring: Not Scored

B. The Burt

As Many Rounds and Reps as possible in 41 minutes:
Run 800 meters
41 Burpees
41 Air Squats
41 Hand Release Push-Ups

View on WodUp

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