Conditioning

Wednesday – 26.12.18

Strength

Warm up-

3 rounds-

5 Inverted rows
5 Push ups

Workout- 

Pull ups 2 x ME
Lat Pull down 3 x 10
Barbell rowing 3 x 10

Biceps curl 10-8-8-6
Biceps cable curl 3 x 10


CrossFit

Warm up-

4 Rounds-

25m Bear Crawl
25m Crab Walk

3 Rounds-

5 push ups
5 Ring rows

Conditioning-

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata Good Morning
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats


How to do a jumping back squat

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