New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 5 Rounds - | ||
| Wall ball - 10 reps 15kg/9kg mens height | ||
| Double unders - 20 reps |
| Back squat - 3x9 @ 70%-75% |
| Clean - Combination - 15 mins to build to a challenging load | ||
| - (1x Hang Clean +2 x Front Squats) |
| Every Minute on the Minute - 12 mins | ||
| Odd - | ||
| Shoulder to overhead - 10 Reps 50kg/35kg | ||
| Box jumps - 15 Reps 24in/20in find your speed and efficiency - practice for the Open. | ||
| Even - | ||
| Bar muscle-ups - 3 reps | ||
| Hand stand push-up - 6 Reps Strict - Deficit if you find theses easy | ||
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| Rest 3mins - | ||
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| Every Minute on the Minute - 6 Mins | ||
| Thruster - 6 reps - 43kg/30kg | ||
| Bar Facing Burpees - 6 Reps | ||
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| Rest - 1 min | ||
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| Airdyne - 3 mins Max effort - Calories no Airdyne? Calories on the rower | ||
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| Rest - As needed | ||
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| Sled Pull Fwd - 20 mins - walking pace moderate load - every 2mins perform 1 x rope climb |
| - Adjust and scale as needed |
| - Hey Guys we are doing a few client reviews and we would love a great close action picture of yourself that we can post on social media. | ||
| - Please send the pic thru to me and a Quick bio of yourself, your goals and any other relevant info you might want featured. | ||
| - Thanks Guys enjoy your day |