Affiliate Program 03/07/2017

Monday
For Time:
In Pairs
100 Hang Power [email protected]/40kg
100 HSPU
100 Front [email protected]/40kg
100 Over Bar Burpees
100 [email protected]/40kg
100 Pull-Ups
Score = Time
Tuesday
Power Snatch
[email protected]/85% (Rest 30/30/90seconds)
12 AMRAP
16 DB [email protected]/15kg
30 Double Unders
Score = Reps
Wednesday
For Time:
In Pairs
Row 1000m
32 [email protected]/35kg
Row 800m
24 [email protected]/40kg
Row 600m
16 [email protected]/50kg
Row 400m
12 [email protected]/55kg
Row 200m
8 [email protected]/60kg
Row 100m
Score = Time
Thursday
A.1
12 [email protected]/90% of 1RM Power Clean and Push Jerk
1 Power Clean
1 Hang Power Clean
1 Push Jerk
A.2
Clean Pulls
[email protected]% 1RM Clean
(Rest 2minutes)
A.3
Front Squat
(Rest 2minutes)
After Class Extra:
DB Shrugs 4X10
(Rest 90seconds)
Friday
5X8 Bench [email protected]%
(Rest 2minutes)
For Quality:
4 Rounds
10 Strict HSPU
10 Strict T2B
10 Press ups
10 Strict Pull ups
3 Rounds
20 Sit ups
20 Russian Twist with a plate
Saturday
For Time:
21-15-9
C&[email protected]/30kg
Over Bar Burpee
Score = Time
Rest 10minutes
For Time:
30-20-10
Box [email protected]/20″
KB [email protected]/20″
Score = Time
Extra Conditioning
Session 1
For Time:
5 Rounds
15 Calorie Assault Bike
15 [email protected]/6kg
Score = Time
Session 2
24 AMRAP
15 Calorie Row
10 [email protected]/30kg
15 Box [email protected]/20″
10 Pull Ups
Score = Reps
Session 3
18 EMOM
1 – 5 [email protected]%
2 – 10 T2B
3 – 5 [email protected]%