Affiliate Program 24/07/2017

Monday
“Bergeron Beep Test”
EMOM
For as long as possible!
7 [email protected]/25kg
7 Pullups
7 Burpees
Score = Reps
(Rest 10minutes)
For Time:
In teams of 3
100 Synchronised [email protected]/6kg – 2 people working
2000m Ski Erg + 2000m Row – All 3 working
100 Synchronised [email protected]/6kg – 2 people working
Score = Time
Tuesday
Bench Press [email protected]/85%
(Rest 2minutes between sets)
FOR QUALITY!
“Move slow get strong”
12 AMRAP
14/7 Press Ups
7/4 Strict Pull-up
14 Single Arm KB strict Press (7 each arm)
4 Rounds
50 Double Unders
25 Sit-Ups
Wednesday
For Time:
50 Calorie Row
40 [email protected]/50kg
30 T2B
20 Hang Power [email protected]/50kg
10 Bar Muscle Ups
Score = Time
Thursday
Warm up Power Snatch
12 EMOM
1- 8 Power Snatch
2 – 45seconds ME Double Unders
(Rest 10minutes)
12 EMOM
1- 14 Goblet [email protected]/24kg
2 – 14 Box [email protected]/20″
Friday
32 EMOM
1 – 5 [email protected]% of 1RM Power Clean
2 – 12/10 Calorie Row
3 – 5 Push [email protected]% of 1RM Push Jerk
4 – 12/10 Calorie Assault Bike
Saturday
For Time:
In Pairs
50-40-30-20-10
Synchro Burpees
Synchro [email protected]/15kg
Synchro Lunges
Synchro KB [email protected]/16kg
Score = Time
Extra Conditioning
Session 1
For Time:
6 Rounds
10 [email protected]/2olbs
10 Burpees
10 Calorie Assault Bike
10 Over Box [email protected]/20″
Score = Time
Session 2
24 AMRAP
15 Calorie Row
15 [email protected]/6kg
15 T2B
15 Push [email protected]/30kg
Score = Reps
Session 3
16 EMOM
1 – 15/12 Calorie Ski Erg
2 – 10 DB [email protected]/7.5kg
3 – 15 /12 Calorie Row
4 – 10 Over Erg Burpee