New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - 12 rounds - incrementing dumbbell snatch ladder - shuttle runs | ||
| - 1/1 Run - 2/2 Run - 3/3 Run - etc. | ||
| Dumbbell Snatch - 30kg/20kg | ||
| Shuttle run - Forwards 20m / Backwards 20m / Forwards 20m / Backwards 20m (80m in total) |
| Front squat - | ||
| - 2x7 @80-85% | ||
| - 3x3 @90-95% | ||
| ------ - | ||
| Press - 5x3 ^ Build | ||
| ------ - | ||
| Push jerk - or Split Jerk - off blocks or rack | ||
| - 3x3 @80%-85% | ||
| - 3x1 Hit a heavy single for the day - go for your PR if it feels good |
| Chest to bar - 3x6 weighted | ||
| Super Set - | ||
| Dips - 3x6 weighted | ||
| - rest as needed between super set |
| Every Minute on the Minute - 24mins | ||
| Odd - | ||
| Power snatch - 2 reps 70kg/50kg | ||
| Bar Facing Burpees - 4 reps - fast | ||
| Double unders - 24 reps | ||
| Even - | ||
| Airdyne - 20 sec - ME | ||
| Deadlift - 2 reps - 140kg/90kg | ||
| - (Scale up or down the loads to suit your ability) |
| Prowler Push - light - walk for 15-20m | ||
| Ice Bath - 9-12mins |