New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 4 Rounds - NFT | ||
| Shuttle run - 10x10m | ||
| Thruster - 10 reps - 20kg/15kg | ||
| Push up - 10 reps - Hand release - stretch out arms and touch the Dumbbells |
| Overhead squat - 20mins build to a heavy single for the day |
| AMRAP - 9min individually or 18mins with a partner | ||
| Thruster - 6 reps 45kg/30kg | ||
| Lateral bar burpees - 6 reps | ||
| Double unders - 24 reps | ||
| - Alternate Movements if with a partner |
| 21-15-9 - | ||
| GHD Sit Up - | ||
| Super Set - | ||
| - 9-6-3 | ||
| Muscle-ups - If hands are sore sub out with Double ring dips |
| - The Open will test you, make sure you are doing everything you can NOW to prepare your body for a good performance. |