New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Airdyne - 30sec hard (above 65rpm) - 30 sec easy - 10 rounds |
| Power snatch - 6x2 ^ build to a heavy double |
| Deadlift - 8 rounds Lift on every 2 mins | ||
| - Build to a heavy single for the day | ||
| - This doesnt need to be your all time 1rm | ||
| ------ - | ||
| Incline Bench Press - | ||
| - 3x9 ^ | ||
| - 3x4 ^ |
| AMRAP - 12mins | ||
| Prowler Push - 2x 30m - Heavy sled | ||
| Bar muscle-ups - 4 reps | ||
| Dead ball lift - 6 reps 55kg/35kg | ||
| Hand stand push-up - 8 reps - Strict if possible / kipping if you need to scale | ||
| ------ - |
| Burpee Box Jumps - 100 reps for time | ||
| - 24in/20in |
| Airdyne - Flush for 15mins |
| - Stretch for 30-40mins |
| - With the burpee Box jumps you will need to hold a consistent movement pattern then keep moving | ||
| - A strong Will is advised otherwise the experience will be shit. | ||
| - Think how efficient you can move and use your breathing pattern to keep a pace you can sustain. This will make the experience much more bearable |