For everyone that has been following the program closely since January 1, the next 3 days will be considered deload or rest days. I strongly suggest you either take these days completely off or come in and perform them at only 80% intensity. The programming will reflect some easier workouts until Friday and then we will start a new training cycle on Monday.
For anybody that is interested in learning more about the long term training plan for the gym, we will be having an info session this Sunday, Feb 16. We will cover many topics like programming, nutrition, and competing in The Open. We will finish the talk off with a bit of a Q&A.
10 min Foam roll/Lax ball on shoulders,
2 Rounds: 7-way shoulder stretch,
Shoulder circles with band,
Ankle stretch,
All-four hip rotations,
Dynamic soleus stretch,
Squat hip rotations
4 Rounds for time:
10 Slam-ball,
10 Wall-ball,
10 40′ Shuttle sprints


SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 

April 22, 2024

21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run  15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200

April 22, 2024

Split jerk tech In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk Dip clean + Split jerk:3 sets


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