New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| AMRAP - 10mins | ||
| Airdyne - 10 Cals | ||
| Wall ball - 10 reps 9/6kg | ||
| Burpee - 10 reps | ||
| - Hit the warm up at a controlled but unbroken pace - Breath, Relax, Perform. | ||
| - Extended warm ups are important do this before everything else please - no cherrie picking!! |
| Squat Clean Thruster - Double unders | ||
| Every 90sec - perform 20 Double under reps - then 2 Clusters - not touch n go - Build to a heavy double | ||
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| Clean Pulls - 5x2 @120% - deficit, stand on blue plates - rest as needed |
| 5 Rounds - goal is to hang onto the bar for all of the movements | ||
| Toes to bar - 8 reps | ||
| Pull up - 6 reps | ||
| Bar muscle-ups - 4 reps | ||
| Box jumps - 12 reps - 30in / 24in - think fast explosive jumps | ||
| Rest - as needed between each round |
| Back squat - 3x9 @65-70-75%, 2x4 @80-85% | ||
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| Bench Press - 3x9 - Incline, Dumbbells ^ Build | ||
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| Bent over Row - 5x8 ^ |
| Sled Pull Fwd - 20mins - Move fast - choose a weight that will build lactic in the legs | ||
| - On ever 2 mins perform 6-10 Kipping handstand push ups - Think open speed please. |