Affiliate Program 05/06/2017

Monday
For Time:
21-15-9
[email protected]/40kg
T2B
Score = Time
Rest 10minutes
8 AMRAP
12 [email protected]/50kg
9 Hang Power [email protected]/50kg
6 [email protected]/50kg
12 Over Bar Burpees
Score = Total Reps
Tuesday
Snatch Warm up and Drills
12 EMOM
1 – 5 Hang Power Snatch
2 – 40 Seconds ME Double Unders, 40 Seconds Double Under Practice or 100 Single Skips
Back Squat [email protected]%
(Rest 2minutes between sets)
Wednesday
For Time:
21 -15-12-9-6-3
DB Push [email protected]/15kg 0r 20/16kg KB
Pull-Ups
Score = Time
Rest 10minutes
For Time:
3-6-9-12-15-21
Calorie Row
Burpees
Score = Time
Thursday
Bench Press [email protected]%
(Rest 2minutes between sets)
Strict Pull-up 4X8
(Rest 2minutes between sets)
12 EMOM
1 – 10 Strict HSPU
2 – 10 T2B
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
Friday
A.1
Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean
A.2
12 EMOM
1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power [email protected]% of weight achieved in A.1
A.3
4X6 Front [email protected]/80%
(Rest 2minutes between sets)
After Class Extra:
6X2 [email protected]%
(Rest 2minutes between sets)
Saturday
20 AMRAP
50 Calorie row
100 [email protected]/6kg
50 Burpees
100 Box [email protected]/20′
Session 1
For Time:
100 Calorie Row
100 [email protected]/6kg
100 Over Box [email protected]/20″
(Every 2minutes complete 8 burpees)
Score = Time
Session 2
24 AMRAP
10 [email protected]/30kg
12 Calorie Ski Erg
10 Hang Power [email protected]/30kg
12 Calorie Assault Bike
10 Back [email protected]/30kg
12 Calorie Row
Score = Reps
Session 3
20 EMOM
1 – Run 400m
2 – 12 Burpees