Affilate Program 14/08/2017

Monday

10 AMRAP

21 – 15 – 9

Thrusters@42.5/30kg

Pull-Ups

 

Rest 10 minutes 

 

10 AMRAP

12 DB Power Snatch@22.5/15kg

12 Burpees

12 Wallballs@9/6kg

Tuesday

A.1

Work up to a heavy

Keeping hold of the bar!

2 Power Snatch + 2 Hang Power Snatch

 

A.2

12 EMOM

1 – 1 Power Snatch +1 Hang Power Snatch

2 – 45 seconds ME Double Unders

 

A.3

After Class Extra:

Back Squat 6X2@80%

(Rest 2minutes between sets)

Wednesday

21 – 15 – 9

Front Squats@100/70kg

T2B

 

Rest 10 minutes 

 

21 – 15 – 9

Deadlift@100/70kg

Strict HSPU

Thursday

5 Rounds

8 Bench Press@70%

20/12 Press-up

(Rest 90seconds between rounds)

 

For quality, move with purpose, focus on transitioining that barbell with finesse!

10-1

Hang  Power Clean

STOH

Back Squat

 

After Class Extra:

3 Rounds

12 T2B

20 Sit-ups

Friday

In Pairs

2 Rounds

Row 2K

100 Double Unders

50 Synchronised Burpees

50 Over Box Jumps@24/20″

Saturday

16 Minute Running Clock

Part A

10 AMRAP

40 Russian KB Swings@24/16kg

30 Goblet Squats@24/16kg

20 Down Up

10 Hang Clean@50/35kg

 

Part B

6 AMRAP

3,6,9,12,15,18,21,24,27………

Pull-Ups

After each set 20 Double Unders

Part A Score = Reps

Part B Score = Reps

Extra Conditioning

Session 1 

For Time: 

3 Rounds

50 Calorie Row

25 Wallballs@9/6kg

25 Slamballs@30/20lbs

Score = Time 

 

Session 2 

20 AMRAP 

20 Thruster@20/15kg

20 Box Jumps@24/20″

20 Over Bar Burpees

20 Pull-Ups

Score = Reps 

 

Session 3 

20 EMOM 

1 – 15 KB Swings@24/16kg

2 – 10 Burpee Box Jumps@24/20″

3 – 15 Wallballs@9/6kg

4 – 10 Calorie Assault Bike