September 27, 2019 – Strength & Conditioning Programme

September 27, 2019 – Strength & Conditioning Programme

Live

A. 12 minute EMOM of Front Squats, Power Cleans, Strict Pull-Ups, and more

Every 1 minute for 12 minutes (3 rounds):
Minute 1
4-8 Front Squats
Minute 2
4-8 Power Cleans
Minute 3
3-6 Strict Pull-Ups
3-6 Burpees over the Barbell
Minute 4
Assault Bike for 1 minute

B.

For Time:
21-15-9 reps of:
Power clean @ 30/20kg
Jumping pull-up
—straight into—
9-15-21 reps of:
Thruster @ 30/20kg
Lateral bar over burpees
Scoring: Time (lower is better)
Time Cap: 14 minutes

Perform

A. 12 minute EMOM of Overhead Squats, Barbell Thrusters, Chest-to-Bar Pull-Ups, and more

Every 1 minute for 12 minutes (3 rounds):
Minute 1
4-8 Overhead Squats
Minute 2
4-8 Barbell Thrusters
Minute 3
3-6 Chest-to-Bar Pull-Ups
3-6 Burpees over the Barbell
Minute 4
Assault Bike for 1 minute

B. For Time:

For Time:
21-15-9 reps of:
OHS @ 43/30kg
Pull-ups
—straight into—
9-15-21 reps of:
Thruster @ 43/30kg
Lateral bar over burpees
Scoring: Time (lower is better)
Time Cap: 14 minutes

Compete

A. 12 minute EMOM of Overhead Squats, Barbell Thrusters, Chest-to-Bar Pull-Ups, and more

Every 1 minute for 12 minutes (3 rounds):
Minute 1
4-8 Overhead Squats
Minute 2
4-8 Barbell Thrusters
Minute 3
3-6 Chest-to-Bar Pull-Ups
3-6 Burpees over the Barbell
Minute 4
Assault Bike for 1 minute

B. For Time:

For Time:
21-15-9 reps of:
OHS @ 43/30kg
C2B Pull-ups
—straight into—
9-15-21 reps of:
Thruster @ 43/30kg
Lateral bar over burpees
Scoring: Time (lower is better)
Time Cap: 14 minutes

C. Alternating Sets: Dumbbell Incline Bench Press, Single Leg Hip Raise

3 sets, for quality, of:
C1. 8-10 Dumbbell Incline Bench PressesC2. 10-12 Single Leg Hip Raises

D. Alternating Sets: False Grip Inverted Ring Row, Standing Straight Arm Landmine Rotation

3 sets, for quality, of:
D1. 6-8 False Grip Inverted Ring RowsD2. 10-12 Standing Straight Arm Landmine Rotations

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