Affiliate Program 11/09/2017

Monday
For Time:
21-15-12-9-6-3
DB Push [email protected]/15kg 0r 20/16kg KB
C2B Pull-Ups
Score = Time
Rest 10minutes
For Time:
3-6-9-12-15-21
Calorie Row
Burpees
Score = Time
Tuesday
20 Minutes Snatch drills
12 EMOM
1 – 1 Snatch + 1 Hang Snatch
2 – 12 Goblet [email protected]/24kg
6 Rounds
For Time
12 Alt KB [email protected]/16kg
30 Double Unders
Wednesday
20 AMRAP
50 Box [email protected]/20″
40 Pistols
30 Calorie Row
20 [email protected]/6kg
10 Bar Muscle-ups
Score = Reps
Thursday
Bench Press [email protected]%
(Rest 2minutes between sets)
Strict Pull-up 4X8
(Rest 2minutes between sets)
12 EMOM
1 – 10 Strict HSPU
2 – 10 T2B
For Time:
50 Double-Unders
10 Down-ups
40 Double-Unders
10 Down-ups
30 Double-Unders
10 Down-ups
20 Double-Unders
10 Down-ups
10 Double-Unders
Score = Time
Friday
A.
Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean
B.
12 EMOM
1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power [email protected]% of weight achieved in A.
C.
4X6 Front [email protected]/80% of 1RM Front Squat
(Rest 2minutes between sets)
After Class Extra:
D.
6X2 [email protected]%
(Rest 2minutes between sets)
Saturday
10 AMRAP
10 [email protected]/35kg
10 C2B
40 Double Unders
Score = Reps
Rest 10minutes
10 AMRAP
10 [email protected]/35kg
5 Ring Muscle-ups
10 Burpees
Extra Conditioning
Session 1
For Time:
30-20-10
Calorie Ski Erg
Rest 10minutes
30-20-10
Slam [email protected]/20lbs
Calorie Row
Session 2
20 AMRAP
Run 200m
12 Burpees
24 Lunges
36 Air Squats
Session 3
30 EMOM
1 – 10 Over Box [email protected]/20″
2 – 10 Goblet [email protected]/24kg
3 – 10 Goblet [email protected]/24kg