New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - Not for time but keep moving | ||
| - 30-20-10 | ||
| Airdyne - Goal - above 65rpm/60rpm | ||
| Row - Goal - sub 1:45/1:55 | ||
| Push up - hand release |
| 5 Rounds - for time - (250m Row + 5x Power Snatch) - 61kg/43kg | ||
| ------ - No rest the clock starts as soon as the last power snatch is complete | ||
| - Then you have 6 mins to complete the following - | ||
| Front squat - Build to your 3 rep max for the day | ||
| - Bar must be cleaned from the ground | ||
| - A Squat clean can be your first rep | ||
| - Record time and record 3RM |
| AMRAP - 12 MINS | ||
| Power clean - 6 reps 70kg/50kg | ||
| Wall ball - 12 reps 9kg/6kg | ||
| Pull up - 24 reps |
| Airdyne - Flush legs for 10mins - No Airdyne? go for a run - Steady State |