Affiliate Program 10/07/2017

Monday

6 AMRAP
2,4,6,8,10,12,14……..
Thrusters@70/50kg
Pull-ups

Rest 10minutes

6 AMRAP
2,4,6,8,10,12,14……..
Hang Power Clean@70/50kg
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 Press@80/85%

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 Wallballs@9/6kg

50 T2B

50 Push Press@50/35kg

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 Cleans@70/75%

 

A.2

Clean Grip Deadlift 4X10@50/60%

(Rest 2minutes)

 

After Class Extra:

A.3

Front Squat 7X3@85%

(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 Snatch@22.5/15kg

Saturday

For Time:

“Grace”

30 Clean and Jerk

 

“Karen”

150 Wallballs@9/6kg

 

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

 

 

Extra Conditioning

Session 1 

For Time: 

3 Rounds

50 Wallballs@9/6kg

25 Burpees

5o Calorie Row

 

Score = Time 

 

Session 2 

20 AMRAP 

15 Calorie Assault Bike

20 Slamballs@30/20lbs

30 DUs

40 Thrusters@20/15kg

 

Score = Reps 

 

Session 3 

16 EMOM 

1 – 8 Strict HSPUs

2 – 12 KB Deadlift@32/24kg