New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 3 Rounds - NFT - but keep moving | ||
| Airdyne - 20 cal | ||
| Thruster - 20 reps - bar only | ||
| Push up - 20 reps - hand release |
| Back squat - | ||
| - 3x7 @ 70-75% | ||
| - 2x5 @ 80-85% of your 1rm |
| Hand stand push-up - 5x5 - rest 90sec between each set - Strict Deficit if possible. |
| Snatch - Combination - (1x Snatch + 1x Snatch Balance) 6 sets please | ||
| ------ - | ||
| Snatch Pulls - 5x2 @110% - With Pause 1 inch Below knee |
| AMRAP - 10mins | ||
| - Max Wall balls - 9kg/6kg | ||
| - Perform on the start of every min (including the first min) 5x C2B pull ups and 5x T2B |
| Airdyne - flush legs for 10mins |
| - Hey team if your shoulders are fatigued adjust the program to suit your needs and take on mobility to ensure best performance. |