New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Front squat - 3x6 @80%, 2x4 @85% | ||
| Bench Press - 5x3 Build |
| 4 Rounds - | ||
| Push jerk - 12 reps - 61/43kg | ||
| Front Rack Walking Lunge - 12 steps - 61/43kg | ||
| Rope climb - 3 reps - Legless if possible - No rope ? = 12 Hang cleans 61/43kg | ||
| Rest - 1min between rounds | ||
| ------ - | ||
| Rest - as needed | ||
| ------ - | ||
| Every Minute on the Minute - 10min | ||
| Airdyne - 20sec - hard - ME | ||
| Double unders - 20 reps - sore calves? = 10 Kettle bell swings 24kg/16kg |
| Sled Pull Fwd - 30min - Moderate Load - 100kg/80kg fast walking please | ||
| - On every 3mins complete | ||
| Odd - 6 muscle ups | ||
| Even - 8 toes to bar | ||
| - Increase or decrease reps to get a solid response of unbroken reps. Fight for the number of reps you choose please |
| GHD Sit Up - 4x 25 reps - fast contractions | ||
| - Rest as needed between GHDs |
| - Warm up well before starting your Squats | ||
| - With the Push Jerks go for unbroken reps - choose a load that will achieve this | ||
| - ME = Max effort - please give it your all each min. |