Friday 8th November

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 rounds

15sec Standing assault bike – increase pace each round

Rnd 1 = 20 Strict press

Rnd 2 = 15 Front squat

Rnd 3 = 10 Thruster

Metcon

A: Metcon (AMRAP – Reps)

Alternating Tabata

Assault bike cal and Thrusters (20kg/15kg/15kg/10kg)

e.g.

0:00 – 0:20 = Assault bike cal

0:20 – 0:30 = rest

0:30 – 0:50 = Thruster

0:50 – 1:00 = rest

*You will end up doing 4 rounds of each movement in an alternating fashion.

Gymnastics

B: Handstand walk (Distance)

max distance (unbroken)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes

10/8 cal row

3 strict pull ups

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