New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 2 Rounds - | ||
| Row - 300m - Goal pace Men Sub 1:40 / Women Sub 1:50. | ||
| Airdyne - 30 cal - 65rpm or above | ||
| Push up - 30 Hand release - out stretch the arms in front of you. |
| Overhead squat - 20mins - build to a heavy double for the day | ||
| ------ - | ||
| Overhead squat - 3x 10reps - Drop back to 65% of the above load - rest as needed between each set. |
| 10 rounds - | ||
| Prowler Push - Sprint 20m - moderate load you can run fast with | ||
| Pistols - 6 reps - (3 each leg) weighted if possible 24/16kg Kettle bell | ||
| Hand stand push-up - 12 reps - kipping for speed - keep quality movement patterns and avoid no reps - re do the rep if the heels come off the wall at the top of the movement. | ||
| Rest - 1:1 | ||
| - If you are unable to keep the intensity up rest 2:1 | ||
| - Think speed in all movements | ||
| - Fast transitions |
| Clean N Jerk - 20mins build to a heavy double 85-90% of your 1rm please |
| Airdyne - Steady state for 10-20mins 55-60rpm |
| - While Im asking for speed in some of the daily program you must be able to perform all movements consistently well before executing with speed - Think quality first always |