Affiliate Program 21/08/2017

Monday
20 minutes to work up to a heavy OHS from the floor or practise the movement from rack.
“15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead [email protected]/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead [email protected]/30kg
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead [email protected]/30kg
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Tuesday
A.1
10 EMOM
5 [email protected]/70% of 1RM Clean
A.2
10 EMOM
5 Push [email protected]% 1RM Push Press
A.3
Front Squat [email protected]%
(Rest 2minutes between sets)
Wednesday
For Time:
50 Calorie Row
40 DB [email protected]/15kg
30 T2B
20 Strict HSPU’s
10 Ring Muscle-ups
Score = Time
Thursday
32 EMOM:
1 – 10 Calorie Assault Bike
2 – 12 Burpees
3 – 14 Alt DB [email protected]/15kg
4 – 16 [email protected]/6kg
Friday
Strict Press [email protected]%
(Rest 2minutes between sets)
5 Rounds For Quality:
30 Sit-ups
20 Press-ups
10 Chin-ups
5 DB Strict Press
(Single arm, 5 on each)
Saturday
5 Rounds For Time In Pairs:
20 [email protected]/40kg
20 Pull-Ups
10 Synchronised Down-ups
20 Power [email protected]/40kg
20 Calorie Row
Score = Time
Extra Conditioning
Session 1
For Time:
75 [email protected]/6kg
50 Burpees
25 Box [email protected]/20″
Score = Time
Session 2
20 AMRAP
15 Calorie Assault Bike
20 [email protected]/20lbs
30 DUs
40 [email protected]/15kg
Score = Reps
Session 3
16 EMOM
1 – 8 Strict HSPUs
2 – 12 KB [email protected]/24kg