New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 3 Rounds - NFT | ||
| Airdyne - 20/15 Cal - 65/60 RPM or above | ||
| Push up - 30 reps | ||
| Double unders - 60reps |
| Front squat - 3x7 Working Sets - hold same load across - no collapsing core or folding forward please |
| 2 Rounds - FT | ||
| Thruster - 30 reps - 45kg/35kg - goal is unbroken for elite athletes | ||
| Muscle-ups - 15 reps - rings | ||
| Box jumps - 30reps - 24in /20in | ||
| ------ - | ||
| Rest - 5mins | ||
| ------ - | ||
| 4 Rounds - FT | ||
| Dead ball lift - 8 reps - Ground to shoulder - 55kg/35kg - no dead balls power cleans 65/45kg | ||
| Shuttle run - 10x10m - sprint please |
| Airdyne - 5mins steady state | ||
| Row - 5mins steady state | ||
| Ice Bath - 12mins |