New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 2 Rounds - | ||
| Airdyne - 30 cal / 25 cal | ||
| Thruster - 30 reps 20kg/15kg | ||
| Double unders - 60 reps | ||
| - Goal is to move consistently - Breathe |
| Snatch - Heavy single for the day - take as much time as you need here | ||
| ------ - | ||
| Rest 3mins - | ||
| ------ - | ||
| Snatch - 3x 5 touch n go reps - Drop back to a challenging load around 70-75% of the above load - focus on your co-ordination and balance - rest as needed |
| Chest to bar - 3x 8-12reps - Butterfly - Kipping - perform on every 3 mins - goal complete as unbroken as possible | ||
| ------ - | ||
| Ring Dips - 3x 8-12reps - Kipping - perform on every 3 mins - goal complete as unbroken as possible |
| 4 Rounds - | ||
| Odd - rounds | ||
| 400m run - | ||
| Toes to bar - 20 reps | ||
| Even - rounds | ||
| 400m run - | ||
| Muscle-ups - 10 reps - Bar or Rings - your choice today |
| - Keep all movements quality please - think quality standards and efficiency of each movement preparing for the Open. |