New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 3 Rounds - FT | ||
| Run - 500m | ||
| Ski ergo - 50 cal - No ski ergo ? - 50 Ball slams |
| Front squat - 5-5-3-3-2-2-1-1-1 Build to a heavy Single for the day | ||
| ------ - | ||
| Overhead squat - 5x2 Build to a heavy double then hold across |
| Every Minute on the Minute - 24 Mins | ||
| Odd Minute - | ||
| Power snatch - 4 reps - 61/43 | ||
| Toes to bar - 8 reps | ||
| Even Minute - | ||
| Wall walks - 4 reps | ||
| Pistols - 8 reps | ||
| ------ - | ||
| Rest 3mins - | ||
| ------ - | ||
| Double unders - 300 reps - FT |
| Clean N Push Jerk - 10 Mins - build to a heavy single for the day | ||
| ------ - | ||
| - Drop back to 70kg/55kg - Death by Ladder - Start at 5 reps then increase on the minute every minute by 1 rep - Goal is to be unbroken touch n go reps please for as long as possible |
| - Adjust load if needed in the Death By ladder please |
| Swim - ocean or the Pool for 20mins - float and play. |