Strong Con – December W1

StrongCon Workout 1

Part A – 18 mins

Pick a lift – back squat, deadlift, bench press, OHP, thruster

3 reps – heavy

6 snatch (3 each arm) – heavy

6 cals bike or ski

Rest as needed

Build the weight each round and then continue with heavy 3s

Part B – 26 mins

Teams of 3. Follow the leader

P1: 500m* row – work hard

P2: 20 toes to rings

P3: 20 burpee

After the reps, rest until the rower has finished, and then all move around.

*The more advanced rowers can increase the metres – make sure your friends get some rest

Dates

Tuesday 12th December

Sunday 24th

Thursday 28th – gym closed

Tuesday 2nd January

Sunday 14th

Thursday 18th