September 28, 2019 – Strength & Conditioning Programme

September 28, 2019 – Strength & Conditioning Programme

Live

A. Alternating Sets: Close Grip Bench Press, Front-Racked Double Kettlebell Reverse Lunge Steps

3 sets of:
A1. 6-10 Close Grip Bench PressesRest 0 minutesA2. 12-14 Front-Racked Double Kettlebell Reverse Lunge Steps

B. Alternating Sets: Weighted Sit-Up, Farmers Walk

3 sets of:
B1. 12 Weighted Sit-Ups (2010 tempo)Rest 0 minutesB2. Farmers Walk 200 feet

C. Aerobic Intervals

Aerobic Intervals
Complete 4-5 sets of:
60s row cals
30s rest
60s Assault bike cals
30s rest
Scoring: Reps (higher is better)

Perform

A. Alternating Sets: Close Grip Bench Press, Front-Racked Double Kettlebell Reverse Lunge Steps

3 sets of:
A1. 6-10 Close Grip Bench PressesRest 0 minutesA2. 12-14 Front-Racked Double Kettlebell Reverse Lunge Steps

B. Alternating Sets: Weighted Sit-Up, Farmers Walk

3 sets of:
B1. 12 Weighted Sit-Ups (2010 tempo)Rest 0 minutesB2. Farmers Walk 200 feet

C.

Aerobic Intervals
Complete 4-5 sets of:
60s row cals
30s rest
60s Assault bike cals
30s rest
Scoring: Not Scored

Compete

A. Alternating Sets: Close Grip Bench Press, Front-Racked Double Kettlebell Reverse Lunge Steps

3 sets of:
A1. 6-10 Close Grip Bench PressesRest 0 minutesA2. 12-14 Front-Racked Double Kettlebell Reverse Lunge Steps

B. Alternating Sets: Weighted Sit-Up, Farmers Walk

3 sets of:
B1. 12 Weighted Sit-Ups (2010 tempo)Rest 0 minutesB2. Farmers Walk 200 feet

C. Aerobic Intervals

Aerobic Intervals
Complete 4-5 sets of:
60s row cals
30s rest
60s Assault bike cals
30s rest
Scoring: Not Scored

D. Alternating Sets: Barbell Bicep Curl, Dumbbell Incline Triceps Extension

3 sets of:
D1. 8-10 Barbell Bicep CurlsRest 30 secondsD2. 8-10 Dumbbell Incline Triceps ExtensionsRest 30 seconds

E. Alternating Sets: Dumbbell Lateral Raise, Cable Crossover Rear Lateral Raise

3 sets of:
E1. 10-12 Dumbbell Lateral RaisesRest 30 secondsE2. 10-12 Cable Crossover Rear Lateral RaisesRest 30 seconds

View on WodUp

Leave a Comment