New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 5 Rounds - Not for time | ||
| Box jumps - 15 reps - 20in everyone | ||
| GHD Sit Up - 10 reps | ||
| Muscle-ups - 5 reps - strict if possible | ||
| Dumbbell clean - 10 reps 20kg/15kg |
| Press - 5x3 ^ Build - rest as needed | ||
| ------ - | ||
| Push press - 5x5 ^ Build to your 5rm for the day - rest as needed |
| 5 Rounds - 2 mins on, 1 min off | ||
| Squat clean - 3 reps - 102kg/70kg | ||
| Muscle-ups - 6 reps - rings | ||
| Burpee Box Jumps - 24in/20in - AMRAP in remaining time | ||
| ------ - | ||
| Rest - 20 mins | ||
| ------ - | ||
| 3 Rounds - For time - think speed give it everything you have | ||
| Dumbbell Snatch - 12 reps - 30kg/20kg - Alternating | ||
| Chest to bar - 12 reps |
| Snatch - 3-2-1-1-1-1-1 No misses 75%-85% only please think full extension and good bar path |
| Airdyne - 10mins steady state - 60rpm-50rpm |
| - scoring the conditioning piece 2min on 1min off = score reps for each round i.e. (Rnd 1 = 9 + 12BBJ) (Rnd 2 = 9+8) etc. |