Affiliate Program 22/05/2017
Monday
Skills
KB Snatch + Double Unders
10 EMOM
1 – 12 KB Snatch
2 – 40 Double Unders
For Time:
50 [email protected]/6kg
30 American KB [email protected]/16kg
30 Burpees
30 American KB [email protected]/16kg
50 [email protected]/6kg
Tuesday
Bench Press [email protected]/85%
(Rest 2minutes between sets)
FOR QUALITY!
I would rather you did 1 perfect round than 4 sloppy ones!
“Move slow get strong”
12 AMRAP
14/7 Press Ups
7/4 Strict Pull-up
14 Single Arm KB strict Press (7 each arm)
Score = How well you listened to the coach and performed the movements
5 Rounds
10 DB Hammer Curl
10 Single arm OH Tricep Extension
(Rest 90seconds between sets)
Wednesday
For Time:
A.
12-9-6
Power [email protected]/50kg
Front [email protected]/50kg
Rest 10minutes
For Time:
B.
12-9-6
[email protected]/50kg
Over Bar Burpees
This is how I looked after A. at Boxes 2015!
Thursday
In Pairs
For Time:
1000m Row
100 [email protected]/70kg
100 Box [email protected]/20″
800m Row
80 [email protected]/70kg
80 Box [email protected]/20″
600m Row
60 [email protected]/70kg
60 Box [email protected]/20″
400m Row
40 [email protected]/70kg
40 Box [email protected]/20″
200m Row
20 [email protected]/70kg
20 Box [email protected]/20″
100m Row
10 [email protected]/70kg
10 Box [email protected]/20″
Friday
A.1
14 minutes to work up to a Heavy Front Squat
A.2
6 minutes to work up to a Heavy Push Press
A.3
12 EMOM
1 – 10 Front [email protected]/50% of weight achieved in A.1
2 – 10 Push [email protected]/50% of weight achieved in A.1
Saturday
8 Rounds
2:2
15/12 Calorie Assault Bike
30 DUs
ME Burpees
Score = Total Burpees over the 5 Rounds
Session 1
For Time:
30-20-10
Calorie Ski Erg
Rest 10minutes
30-20-10
Slam [email protected]/20lbs
Calorie Row
Session 2
20 AMRAP
Run 200m
12 Burpees
24 Lunges
36 Air Squats
Session 3
30 EMOM
1 – 10 Over Box [email protected]/20″
2 – 10 Goblet [email protected]/24kg
3 – 10 Goblet [email protected]/24kg