Affilate Program 14/08/2017

Monday
10 AMRAP
21 – 15 – 9
[email protected]/30kg
Pull-Ups
Rest 10 minutes
10 AMRAP
12 DB Power [email protected]/15kg
12 Burpees
12 [email protected]/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 [email protected]%
(Rest 2minutes between sets)
Wednesday
21 – 15 – 9
Front [email protected]/70kg
T2B
Rest 10 minutes
21 – 15 – 9
[email protected]/70kg
Strict HSPU
Thursday
5 Rounds
8 Bench [email protected]%
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 [email protected]/20″
Saturday
16 Minute Running Clock
Part A
10 AMRAP
40 Russian KB [email protected]/16kg
30 Goblet [email protected]/16kg
20 Down Up
10 Hang [email protected]/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 [email protected]/6kg
25 [email protected]/20lbs
Score = Time
Session 2
20 AMRAP
20 [email protected]/15kg
20 Box [email protected]/20″
20 Over Bar Burpees
20 Pull-Ups
Score = Reps
Session 3
20 EMOM
1 – 15 KB [email protected]/16kg
2 – 10 Burpee Box [email protected]/20″
3 – 15 [email protected]/6kg
4 – 10 Calorie Assault Bike