programs gym photos nutrition videos

Training Plan for Wednesday July 4th 2018

A) 3 rounds or 5 min

- 5/5 forward lunge with twist
- 5/5 floor/wall flexion reps
- 10 alt shoulder taps with rotation

B1) vertical pressing

- 5 sets of 1.1.1.1.1 - climbing

i) push press
ii) DB push press
iii) standing landmine push press
iv) 1/2 kneeling offset landmine press

B2) farmer carry

- 5 sets of 100m - approx bdywt

C) for time, with a 15 min time cap

"Black Panther"

- i) 400m run ii) 800m air bike
- 40 burpees
- 300m run
- 30 burpees
- 200m run
- 20 burpees
- 100m run
- 10 burpees 

D) 2 rounds

- 20 push up to plank
- 8/8 single arm prone snow angels

Notes:

- adhere to red-yellow-green light prescription
- record time to complete of "Black Panther" in Train Heroic