Affiliate Program 12/06/2017

Monday
For Time:
“Pechey”
In Pairs
30 [email protected]/60kg
30 Power [email protected]/60kg
30 [email protected]/60kg
30 Front [email protected]/60kg
30 [email protected]/60kg
Score = Time
Tuesday
Snatch
Snatch Drills
10 EMOM
1 Snatch + 1 Hang Snatch
10 AMRAP
50 Double Unders
20 KB [email protected]/16kg
30 Sit-Ups
Score = Reps
After Class Extra:
Back Squat [email protected]%
(Rest 2minutes between sets)
Wednesday
For Time:
30-20-10
Pistols
T2B
[email protected]/35kg
Score = Time
Rest 10 minutes
For Time:
3 Rounds
15/12 Calories Row
15 DB [email protected]/15kg
15 Over Erg Burpee
Score = Time
Thursday
Strict Press [email protected]/85%
(Rest 2minutes between sets)
10 EMOM
1 – 10 Strict Pull-Up
2 – 20 Press-Up
10 EMOM
1 – 10 DB Hammer Curl
2 – 20 Banded Tricep Push Down
Friday
20 Minutes to work up to a Heavy Clean
For Time:
100 Power [email protected]/50kg
Starting with and every 2minutes complete 10 Front [email protected]/50kg
NO! You can’t count the first clean of the first set of front squats but you can thereafter!
After Class Extra:
5X5 Clean Grip [email protected]% OF A.1
(Rest 2minutes between sets)
Saturday
For Time:
Row 250/200m
24 KB [email protected]/16kg
12 Burpees
Row 250/200m
Rest 10minutes
For Time:
20 Calorie Assault Bike
20 Double DB Push [email protected]/20kg
20 [email protected]/20lbs
20 Calorie Assault Bike
Session 1
For Time:
5 Rounds
20 [email protected]/6kg
20 Calorie Ski Erg
20 Double KB [email protected]/24kg
Score = Time
Session 2
20 AMRAP
10 Calorie Row
10 Over Rower Burpee
10 [email protected]/6kg
10 [email protected]/20lbs
Score = Reps
Session 3
30 EMOM
1 – 15/12 Calorie Assault Bike
2 – 50 Double Unders
3 – Rest
4 – 15/12 Calorie Row
5 – 15 Over Rower Burpee
6 – Rest