Affiliate Program 17/07/2017

Monday
For Time:
30-20-10
[email protected]/35kg
Pull-Ups
Score = Time
(Rest 10minutes)
For Time:
30-20-10
T2B
Score = Time
Tuesday
A.1
Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean
A.2
12 EMOM
1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power [email protected]% of weight achieved in A.1
A.3
Front Squat 4×[email protected]/80%
(Rest 2minutes between sets)
Wednesday
8 AMRAP
10 DB Push [email protected]/15kg
5 BMU
40 DUs
Score = Reps
(Rest 10minutes)
8 AMRAP
12 KB [email protected]/16kg
12 Burpee Box [email protected]/20″
12 Calorie Row
Score = Reps
Thursday
Snatch
Snatch Drills
10 EMOM
1 Snatch + 1 Hang [email protected]% of 1RM Snatch
10 AMRAP
20 Alternating DB [email protected]/15kg
15 [email protected]/20lbs
10 T2B
Score = Reps
After Class Extra:
Back Squat [email protected]%
(Rest 2minutes between sets)
Friday
Strict Press [email protected]/75%
(Rest 2minutes between sets)
15 EMOM
1 – 10 Strict Chin-Up
2 – 20 Press-Up
3 – Rest
15 EMOM
1 – 10 DB Hammer Curl
2 – 20 Banded Tricep Push Down
3 – Rest
After Class Extra:
100 Sit-Ups
Saturday
For Time:
20 Clean & [email protected]/40kg
20 Clean & [email protected]/50kg
20 Clean & [email protected]/60kg
Score = Time
(Rest 10minutes)
For Time:
100 Pull-ups
100 [email protected]/6kg
Score = Time
Extra Conditioning
Session 1
For Time:
5 Rounds
250/200m Row
12 Over Erg (Rower) Burpee
8 Calorie Assault Bike
Score = Time
Session 2
20 AMRAP
10 Calorie Ski Erg
10 DB Push [email protected]/12.5kg
10 Down Ups
10 DB [email protected]/12.5kg
10 Press Ups
Score = Reps
Session 3
18 EMOM
1 – Run 200m
2 – 15 [email protected]/30kg
3 – 10 Box [email protected]/20″