New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Row - 10 rounds | ||
| - 250m | ||
| - Rest 1 min between each set | ||
| - sprint the last 3 efforts please (Max effort) |
| Clean - 5x2 - 20mins to build to a heavy double. |
| Deadlift - 5x3 On every 90 sec ^ Build to a solid triple for the day | ||
| ------ - | ||
| Push press - 3x6 - touch n go off the shoulder build to a challenging load |
| Hand stand push-up - 3x4-6 reps - Deficit, go deep here - Kipping is fine - Use Parallettes if you have them |
| 3 Rounds - FT | ||
| Muscle-ups - 9 Reps - Rings | ||
| Hand stand push-up - 12 Reps - Kipping - get a judge to get feet to be on the correct height - Open standards from last year. | ||
| Rope climb - 3 ascents - No rope? = perform 9 Strict Chest to bar pull ups |
| Back squat - 3x6 @75%-80%, 2x3 @85% | ||
| Super Set - | ||
| Box jumps - 6 reps - Weighted - Use Dumbbells - 20in box |
| Airdyne - Leg flush 10mins - 55-60rpm please |
| - There next few weeks before the Open - Its important to hit the strength components and lifting sections with purpose. Be at your best as there will be a strength part to the open like last year. Be ready!! | ||
| - If you have done the work your fitness should be there with the conditioning and aerobic pieces. | ||
| - If you are under done there is still time to push to the start of the first week WORK YOUR ASS OFF !! lets go champions. |