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Training Plan for Thursday June 28th 2018

A) 3 rounds - 12 min

- max reps push ups
approx 1 min rest
- max reps i) strict chest to bar ii) strict pull up iii) chin over bar hold iv) 20-40s deadhang hold
approx 1 min rest

B) tabata

- 00:00-4:00 - air bike
- 5:00-9:00 - cal row
- 10:00-14:00 - air squats
- 15:00-19:00 - i) double unders ii) single skips
- 20:00-24:00 - i) hollow hold ii) deadbug hollow hold iii) deadbug

C) 2 rounds

- 10/10 wall or floor shoulder flexion reps
- 5 wristies

Notes:

- one attempt per max set per round in part A)
- coaches should split up class into 5 groups and start everyone at different stations
- goal is same number of reps each round