New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Row - Each for time - rest 1:1 for each piece | ||
| 250m Row - | ||
| 500m row - | ||
| 750m Row - | ||
| - post 3 times please and average - per / 500m output |
| Front squat - 5x3 ^ Build to a solid triple for the day | ||
| ------ - | ||
| Deadlift - 3x3 @ 80-85% / 2x2 @ 90% | ||
| ------ - | ||
| Press - 3-3-3 - ^ | ||
| Push press - 5-5-5 - touch n go ^ | ||
| Push jerk - 9-9-9 - ^ challenging load - muscle endurance | ||
| ------ - | ||
| - Go Back to back with the Pressing work please - rest changing plates |
| 10 rounds - | ||
| Prowler Push - 60m sprint moderate load - 80kg/60kg | ||
| Toes to bar - 12 reps after each sprint | ||
| Rest - 1 min |
| GHD Sit Up - 5x 15 reps fast contractions please - rest as needed |
| - Push hard guys - If not now When? |