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 - 2mins 65rpm/55rpm | ||
| Kettle bell swings - 24 reps - 24/16kg | ||
| Push up - 20 reps - hand release - touch the KB | ||
| Snatch - 16 reps - Kettle bell - 24/16kg - alternating arms |
| - Complete your strength program | ||
| Front squat - 4x3 - Increment load up to a challenging set - goal is to avoid collapsing the thoracic, keep elbows up - rest 2mins between each set |
| 3 Rounds - FT | ||
| Run - 400m | ||
| Clean N Push Jerk - 12 reps - (touch n go every rep please) 61kg/43kg | ||
| Lateral bar burpees - 24 reps | ||
| Rest - 1min between rounds |
| GHD Sit Up - 50 reps - normal standard | ||
| GHD Sit Up - 50 reps - oblique work (cross over touch opposite footpad) - alternate sides every 5 reps |
| Snatch Grip Push Press - 3x3 ^ Build | ||
| Snatch Balance - 4x2 ^ Build | ||
| Snatch - 5x2 @ 80% no misses please - rest 2mins between each double | ||
| Snatch Pulls - 3x2 - 110% of your 1RM snatch |