New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - keep moving at a consistent pace | ||
| Airdyne - 30 cal / 25 cal | ||
| Row - 30 cal / 25 cal | ||
| Run - 500m | ||
| ------ - | ||
| 21-15-9 - FT | ||
| Wall ball - 9/6kg | ||
| Deadlift - 100kg/70kg | ||
| ------ - | ||
| - no rest between the 500m run and the first wall ball | ||
| - Time 21/15/9 as soon as you start the first wall ball rep. |
| Clean - Combination - Every 90 sec - 10 rounds - (1x Clean + 2x Hang Cleans + 3x Front Squats) - Increase load build to a challenging set | ||
| ------ - | ||
| Snatch - 10x2 - Technique only 80% of 1rm |
| 10 rounds - FT | ||
| Bar muscle-ups - 2 reps | ||
| Hand stand push-up - 4 reps - strict or kipping | ||
| Pistols - 6 reps (3 each side alternating) - if you are still very sore from 16.1 perform GHD SITUPS |
| Sled Pull Fwd - 10mins - steady state - moderate load - Walk sled backwards on alternating laps |