September 9, 2019 – Strength & Conditioning Programme

September 9, 2019 – Strength & Conditioning Programme

Live

A.

Every 2 minute for 10 minutes (5 rounds):
15/12 Calories of Rowing
1 Clean + 6 Front Squats

B.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
5-8 Close Grip Bench Presses @ 70-75%
Minute 2
8-12 Dual Dumbbell Prone Rows
Minute 3
8-12 Double Kettlebell Push Presses
Minute 4
Assault Bike for 1 minute

Perform

A.

Every 2 minute for 10 minutes (5 rounds):
15/12 Calories of Rowing
1 Clean + 5 Front Squats

B.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
5-8 Close Grip Bench Presses @ 70-75%
Minute 2
8-12 Dual Dumbbell Prone Rows
Minute 3
8-12 Double Kettlebell Push Presses
Minute 4
Assault Bike for 1 minute

Compete

A.

Every 2 minute for 10 minutes (5 rounds):
15/12 Calories of Rowing
1 Clean + 5 Front Squats

B.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
5-8 Close Grip Bench Presses @ 70-75%
Minute 2
8-12 Dual Dumbbell Prone Rows
Minute 3
8-12 Double Kettlebell Push Presses
Minute 4
Assault Bike for 1 minute

C. Alternating Sets: Strict Handstand Push-Up, Alternating Pistol, Strict Chest-to-Bar Pull-Up

3 sets of:
C1. Max Strict Handstand Push-UpsRest 30 secondsC2. 10-20 Alternating PistolsRest 30 secondsC3. Max Strict Chest-to-Bar Pull-UpsRest 2 minutes

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