Affiliate Program 08/5/2017

Monday
For Time:
30 Calorie Row
30 Over Box [email protected]/20″
30 Hang Power [email protected]/35kg
Rest exactly 3 minutes
20 Calorie Row
20 Over Box [email protected]/20″
20 Hang Power [email protected]/35kg
Rest exactly 2 minutes
10 Calorie Row
10 Over Box [email protected]/20″
10 Hang Power [email protected]/35kg
Score = Overall Time on clock when you have finished the 10 Hang Power Cleans
Tuesday
Snatch Warm Up
12 EMOM
2 [email protected]/85%
For Time:
20-18-16-14-12-10-8-6-4-2
KB [email protected]/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 [email protected]% of 1RM Back Squat (Rest 2minutes between sets)
After Class Extra:
5X2 Snatch Grip Push Press (Rest 2minutes between sets)
Wednesday
8 AMRAP
8 [email protected]/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 [email protected]% of weight achieved in A.1
4X4 Front [email protected]% (Rest 2minutes between sets)
After Class Extra:
6X3 [email protected]% (Rest 2minutes between sets)
Friday
For Time:
15-12-9-6-3
Press Ups
High box [email protected]/24″
Rest 8minutes
5 Rounds
20 Wallballs
15 Toes to Bar/Leg raises/Knee Raises
10 [email protected]/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 [email protected]/30kg
30 Box [email protected]/20′”
30 Front [email protected]/30kg
30 Over Bar Burpee
Session 1
24 AMRAP
10 Burpees Box Jumps @24/20″
20 Slam [email protected]/20kg
30 Double Unders or 60 Single Skips
40 Air Squats
Session 2
21 EMOM
1 – 15 KB [email protected]/24kg
2 – 12 Burpees
3 – 12/9 Calorie Assault Bike
Session 3
20 EMOM
1 – 250/200m Row
2- 15 [email protected]/6kg