Affiliate Program 10/07/2017

Monday
6 AMRAP
2,4,6,8,10,12,14……..
[email protected]/50kg
Pull-ups
Rest 10minutes
6 AMRAP
2,4,6,8,10,12,14……..
Hang Power [email protected]/50kg
Pistols
Rest 5minutes
In Class or After Class Extra:
In Pairs
Row 2K as fast as you can!
Scores on the board
Tuesday
A.1 5X8 Bench [email protected]/85%
A.2 5X8 Single Arm DB Row
(Rest 30/90seconds)
For Quality:
5 Rounds
20 Press Ups
15 Pull Ups
10 Strict T2B
5 Wall Walks
Wednesday
For Time:
50 [email protected]/6kg
50 T2B
50 Push [email protected]/35kg
50 Burpees
50 Pull-ups
Rest 5minutes
In Class or After Class Extra:
In Pairs
200 Calorie Assault Bike, if there isn’t enough 200 Calorie Ski Erg as fast as you can!
Scores on the board
Thursday
A.1
10 EMOM 3 [email protected]/75%
A.2
Clean Grip Deadlift [email protected]/60%
(Rest 2minutes)
After Class Extra:
A.3
Front Squat [email protected]%
(Rest 2minutes)
Friday
12 EMOM
1 – 250/200m Row
2 – 12 Over Erg Burpee
Rest 8minutes
12 EMOM
1 – 14 Calorie Assault Bike, if there isn’t enough 15 Calorie Ski Erg
2 – 14 DB Power [email protected]/15kg
Saturday
For Time:
“Grace”
30 Clean and Jerk
“Karen”
150 [email protected]/6kg
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Extra Conditioning
Session 1
For Time:
3 Rounds
50 [email protected]/6kg
25 Burpees
5o Calorie Row
Score = Time
Session 2
20 AMRAP
15 Calorie Assault Bike
20 [email protected]/20lbs
30 DUs
40 [email protected]/15kg
Score = Reps
Session 3
16 EMOM
1 – 8 Strict HSPUs
2 – 12 KB [email protected]/24kg