New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Row - 7x 500m rest 2 mins between each effort - goal pace 1:45/1:55 - same as last time compare scores please | ||
| - let me know if they are good, better or best times so far - stay consistent and know your output. |
| Pull up - 3x12 Strict - weighted if theses are easy for you | ||
| Rest - 2 mins between each set | ||
| Hand stand push-up - 3x12 Deficit - dumbbells or paralletts | ||
| Rest - 2 mins between each set | ||
| - |
| AMRAP - 7min Cut Off | ||
| Run - 500m - THINK SPEED | ||
| Toes to bar - 60 reps -Work a big set first up - hang onto that bar | ||
| Remaining Time - Bar Muscle ups | ||
| ------ - | ||
| Rest - 5 mins | ||
| ------ - | ||
| - 22/16/10 - FT | ||
| Dumbbell Snatch - 30kg/25kg | ||
| Pistols - With the Dumbbell Alternating legs |
| Sled Pull Fwd - for 30mins - moderate load - 80kg/60kg place heel down first for each step. | ||
| - On every 3 mins perform 3-5 Ring Muscle ups - Elite athletes 3 strict Muscle Ups (Double dip at the top) please. |
| - Have a great day guys |