New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 2 Rounds - Run 400m - 30 air squats - 30 Hand release push ups (outstretched arms to full extension) ) |
| Back squat - 3x4 @75%-80% | ||
| Front squat - 3x2 @75%-80%-85% |
| Hang clean - 5x2 ^ build (hang power clean pls) | ||
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| Cluster - Squat Clean Thruster - 3-3-2-2-1-1-1 build to a heavy single for the day |
| 5 Rounds - FT | ||
| Wall ball - 25 reps - 9/6kg - goal unbroken sets | ||
| Row - 20/15 - Cals - goal push hard | ||
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| Rest - 15mins | ||
| ------ - | ||
| 5 Rounds - | ||
| - 3mins on / 1min off | ||
| Deadlift - 15 reps - 100kg/60kg | ||
| Hand stand push-up - 15reps - kipping - practice perfect form n speed | ||
| Lateral bar burpees - In remaining time | ||
| - Your score is total lateral burpees for the 5 rounds |
| Sled Pull Fwd - 30mins - moderate load - walk | ||
| - On every 3mins perform 15m Hand Stand Walk - No HSW? complete 4 wall walks |
| - Ice Bath 9-12 mins |