New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| For Time - | ||
| Airdyne - 25-20-15-10-5 calories | ||
| Bar Touching Burpees , 6inch reach - 5-10-15-20-25 | ||
| ------ - | ||
| - If you dont have access to a bike run 250m/200m etc etc. |
| Push press - 5x5 ^ build to a challenging set - TNG off shoulder | ||
| ------ - | ||
| Bent over Row - 5x8 ^ build to a challenging set |
| - Ascending - Ladder | ||
| - If you fail to keep within the required time turn this into a 9min AMRAP | ||
| Every 90sec - complete the following reps increase by 3 reps each time | ||
| Chest to bar - Pull ups | ||
| Overhead squat - 50kg/35kg | ||
| - 0:00 - 1:30 - 3/3 | ||
| - 1:31 – 3:00 - 6/6 | ||
| - 3:01 – 4:30 - 9/9 | ||
| - 4:31 - 6:00 - 12/12 | ||
| - 6:01 – 7:30 - 15/15 | ||
| - 7:31 – 9:00 -18/18 |
| - Warm up and mobilise very well for the C2B and OHS | ||
| - Scale the OHS weight to get unbroken reps - if you go too heavy you will be over reaching and disappointed with your outcome. If you dont have C2Bs fluently scale to pull ups. |