Affiliate Program 24/04/2017

Monday

12 AMRAP

60 Wallballs@9/6kg

Row 200m

40 Burpees

(Rest 10minutes)

12 AMRAP

20 Alternating KB Snatch@24/16kg

40 DUs

Tuesday

Warm up Power Clean

12 EMOM

2 Power Clean + 2 Hang Power Clean@70%

Clean Pull 5X5 @100% of Clean (Rest 2minutes)

After Class Extra: Front Squat 6X6@80% (Rest 2minutes)

 

Wednesday

In Pairs

Complete

2minutes work 1minute rest

100 Synchronised Thrusters@20/15kg

100 Calorie Row

80 Over Rower Burpees

80 Hang Power Clean@50/35kg

60 Synchronised Thrusters@20/15kg

60 Calorie Row

40 Over Rower Burpees

40 Hang Power Clean@50/35kg

20 Synchronised Thrusters@20/15kg

20 Calorie Row

10 Over Rower Burpees

10 Hang Power Clean@50/35kg

Thursday

6 Rounds (for quality not speed)

10 Bench Press@60%

10 Press Ups

10 Strict Pull-ups

10 High Hang Muscle Clean

 

Friday

Power Snatch

Warm up Power Snatch

12 EMOM

1- 8 Power Snatch

2- 8 T2B

(Rest 10minutes)

12 EMOM

1- 14 Goblet Squat@32/24kg

2- 14 Goblet Lunge@32/24kg

Saturday

40 EMOM

1- 15/12 Calorie Assault Bike

2- 15 Wallballs@9/6kg

3- 15 Power Clean@40/30kg

4- 15 Calorie Row

 

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

8 Rounds

In a 3minute window complete:

15 Over Box Jumps@24/20″ + 20 Wallballs@9/6kg + 50 DUs

 

Session 2

30 AMRAP

12 Calorie Assault Bike

14 KB Swings@24/16kg

16 Down Ups

 

Session 3

25 EMOM

1- 15 Burpees

2- 20 Slamballs@30/20lbs

3- 15 Calorie Ski Erg

4- 20 Alternating Lunges

5- 10 DB Thruster@17.5kg/12.5kg