New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 5 Rounds - 400m run - rest exactly 2mins between each stay consistent in each run - Advanced athletes - your goal should be to stay within 1 sec of each piece |
| Overhead squat - 20mins - build to a heavy double for the day |
| AMRAP - 20mins in pairs | ||
| - 1 person working at 1 time alternate on each movement | ||
| Squat clean - 6 reps @85% of your 1rm - (set 2 bars up if needed) | ||
| Dead ball lift - G2S - Alternate each side - 65kg/45kg | ||
| Pull up - 6 reps - (chest to bar pull ups please). |
| GHD Sit Up - 5x25 - Weighted for advanced athletes (no more than 6kg Med ball) | ||
| Rest - as needed between each set |
| - Hey team usually its a rest day today If you feel you need to take the day off please do - if not hit the above. | ||
| - Every one is a bit different with the rest and mobility thats required - you should know your body well enough to gauge when you need a rest day or massage. |