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
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 [email protected]/12.5kg