Affiliate Program 01/05/2017

Monday

In Pairs

3 Rounds

15 Calorie Assault Bike

15 Wallballs@9/6kg

(Rest 5minutes)

In Pairs

3 Rounds

15 Calorie Row

15 Burpees

(Rest 5minutes)

In Pairs

3 Rounds

15 Calorie Ski Erg

15 Russian KB swings@32/24kg

Tuesday

10 EMOM 3 Cleans@70/75%

 

Clean Grip Deadlift 4X10@50/60% (Rest 2minutes)

 

After Class Extra:

Front Squat 7X3@85% (Rest 2minutes)

Wednesday

21-15-9

Thruster@43,5/30kg

Over Bar Burpee

(straight into)

16-14-12

DB Snatch@30/20kg

Wallballs@9/6kg

20-20-20

(straight into)

15-12-9

Thruster@42.5/30kg

Over Bar Burpee

Thursday

5 Round Circuit

10 Reps of each

In a 90 second window for each movement

A. DB Shoulder Press

B. DB Bench Press 4X10

C. Single Arm DB Row 4X10

D. Band or Cable Tricep Push Down 4X10

E. Hammer Curl 4X10

F. Strict T2B 4X10

Friday

20 Minutes Snatch drills

12 EMOM

1 – 1 Snatch + 1 Hang Snatch

2 – 12 Goblet Lunge@32/24kg

Behind Neck Snatch Grip Push Press 5X5 (Rest 90seconds between sets)

TABATA Burpees

AMRAP

4 Minutes 8 X 20 seconds work/10 seconds rest

Saturday

8 Rounds

8 Power Clean@50/35kg

8 HSPU

8 Burpees

8 STOH@50/35kg

8 Back Squat@50/35kg

 

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

28 EMOM

1 – 20 Thrusters@20/15kg

2 – 10 Over Rower Burpees

3 – 20 Slamballs@30/20lbs

4 – 10 Calorie Row

 

Session 2

For Time

50 Wallballs@9/6kg

100 DUs or Single Skips

40 Wallballs@9/6kg

80 DUs or Single Skips

30 Wallballs@9/6kg

60 DUs or Single Skips

20 Wallballs@9/6kg

40 DUs or Single Skips

10 Wallballs@9/6kg

20 DUs or Single Skips

 

Session 3

20 AMRAP

400m Run

12 Down Ups

400m Ski Erg

24 Air Squats