Affiliate Program 08/5/2017
Monday
For Time:
30 Calorie Row
30 Over Box Jumps@24/20″
30 Hang Power Clean@50/35kg
Rest exactly 3 minutes
20 Calorie Row
20 Over Box Jumps@24/20″
20 Hang Power Clean@50/35kg
Rest exactly 2 minutes
10 Calorie Row
10 Over Box Jumps@24/20″
10 Hang Power Clean@50/35kg
Score = Overall Time on clock when you have finished the 10 Hang Power Cleans
Tuesday
Snatch Warm Up
12 EMOM
2 Snatch@80/85%
For Time:
20-18-16-14-12-10-8-6-4-2
KB Snatch@24/16kg
30 Double Unders are between each set of KB Snatch
Score = Time
- Start and finish on the KB, DUs are between sets.
- must break up the reps evenly on the KB Snatch but do not have to alternate each rep.
After Class Extra:
Back Squat 5X3@85% of 1RM Back Squat (Rest 2minutes between sets)
After Class Extra:
5X2 Snatch Grip Push Press (Rest 2minutes between sets)
Wednesday
8 AMRAP
8 STOH@60/40kg
8 Pull-Ups
8 Burpees
Score = Reps
8 AMRAP
8 HSPU/KB Push Press
8 Toes to Bar/Leg raises/Knee Raises
8 Burpees
Score = Reps
After Class Extra:
Run 200m
Run 400m
Run 600m
Run 800m
Run 600m
Run 400m
Run 200m
Score = Overall Time
- Rest 2minutes between each run
Thursday
A.1 Work up to a heavy 1 Clean + 1 Hang Clean
A.2 10 EMOM
3 Hang Clean@80% of weight achieved in A.1
4X4 Front Squat@85% (Rest 2minutes between sets)
After Class Extra:
6X3 Deadlift@80% (Rest 2minutes between sets)
Friday
For Time:
15-12-9-6-3
Press Ups
High box jumps@30/24″
Rest 8minutes
5 Rounds
20 Wallballs
15 Toes to Bar/Leg raises/Knee Raises
10 Deadlifts@125/82.5kg
Rest 8minutes
After Class Extra:
5 Rounds
18 Pistols
6 Bar Muscle ups
Rest 30 seconds between rounds
Saturday
24 AMRAP
30 Calorie Row
30 STOH@42.5/30kg
30 Box Jumps@24/20′”
30 Front Squat@42.5/30kg
30 Over Bar Burpee
Session 1
24 AMRAP
10 Burpees Box Jumps @24/20″
20 Slam Balls@30/20kg
30 Double Unders or 60 Single Skips
40 Air Squats
Session 2
21 EMOM
1 – 15 KB Swings@32/24kg
2 – 12 Burpees
3 – 12/9 Calorie Assault Bike
Session 3
20 EMOM
1 – 250/200m Row
2- 15 Wallballs@9/6kg
