September 17, 2019 – Strength & Conditioning Programme

September 17, 2019 – Strength & Conditioning Programme

Live

A.

As Many Rounds and Reps as possible in 5 minutes:
16 Dumbbell Box Step-Ups 24/20 inches @ 17.5/10 kg
6/3 Strict Pull-Ups

B.

As Many Rounds and Reps as possible in 5 minutes:
10/7 Calories of Assault Bike
10 Hanging Knee Raises

C.

As Many Rounds and Reps as possible in 5 minutes:
10 Box Jumps 24/20 inches
6 Dual Kettlebell Hang Power Cleans @ 16/8 kg

D.

As Many Rounds and Reps as possible in 5 minutes:
12/10 Calories of Rowing
10/8 Hand Release Push-Ups

Perform

A.

As Many Rounds and Reps as possible in 5 minutes:
16 Dumbbell Box Step-Ups 24/20 inches @ 22.5/15 kg
6/3 Strict Pull-Ups

B.

As Many Rounds and Reps as possible in 5 minutes:
10/7 Calories of Assault Bike
10/7 Toes to Bars

C.

As Many Rounds and Reps as possible in 5 minutes:
10 Box Jumps 24/20 inches
6 Dual Kettlebell Hang Power Cleans @ 20/12 kg

D.

As Many Rounds and Reps as possible in 5 minutes:
12/10 Calories of Rowing
10/8 Hand Release Push-Ups

Compete

A.

As Many Rounds and Reps as possible in 5 minutes:
16 Dumbbell Box Step-Ups 24/20 inches @ 22.5/15 kg
6/4 Strict Pull-Ups

B.

As Many Rounds and Reps as possible in 5 minutes:
10/7 Calories of Assault Bike
10 Toes to Bars

C.

As Many Rounds and Reps as possible in 5 minutes:
10 Box Jumps 24/20 inches
6 Dual Kettlebell Hang Power Cleans @ 24/16 kg

D.

As Many Rounds and Reps as possible in 5 minutes:
12/10 Calories of Rowing
10 Hand Release Push-Ups

E.

5 Rounds for Time:
Sandbag Carry 150 feet @ 150/100 lbs
10 V-Ups

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