Affiliate Program 18/09/2017

Monday
FOR THOSE WHO PARTICIPATED IN THE COMP, I ENCOURAGE YOU TO USE THIS SESSION AS ACTIVE RECOVERY BY SCALING THE REPS BACK.
PLEASE ASK A COACH FOR HELP WITH THIS!
30 EMOM
1 – 20/15 Calorie Row
2 – 20/15 Calorie Ski Erg
3 – Rest
4 – 20/15 Calorie Assault Bike
5 – 20 Burpees
6 – Rest
Tuesday
20 Minutes
Working on Snatch technique and Double-under drills
For Time:
30 Hang Snatch@60/40kg
Every time you drop the bar 30 Double-unders
Increase Double-unders by 10reps each time you drop!
Back Squat 6X3@80%
(Rest 2minutes between sets)
Wednesday
For Time:
Buy in: 50 Pull-ups
3 Rounds
250 Row
5 Thrusters@80/55kg
15 Wallballs@9/6kg
Buy out: 50 T2B
Score = Time
Thursday
A.
10 EMOM 3 Cleans@70/75%
B.
Push Press 4X8@70%
(Rest 2minutes between sets)
C.
Mixed Grip Deadlift 4X10@50/60%
(Rest 2minutes between sets)
Friday
In Pairs
For Time:
100 Calorie Row
80 Over Erg Burpee
80 Pull-ups
80 Calorie Row
60 Over Erg Burpee
60 Pull-ups
60 Calorie Row
40 Over Erg Burpee
40 Pull-ups
40 Calorie Row
20 Over Erg Burpee
20 Pull-ups
20 Calorie Row
Score = Time
Saturday
Gymnastic Skill:
Ring Muscle-up Drills
7 Rounds
5 Power Clean@70/50kg
5 Front Squat@70/50kg
5 STOH@70/50kg
5 Ring Muscle-ups
Extra Conditioning
Session 1
For Time:
6 Rounds
20 Calorie Assault Bike
15 Wallballs@9/6kg
10 Press Ups
Score = Time
Session 2
30 AMRAP
10 Calorie Row
10 Down Ups
10 Calorie Ski Erg
10 Down Ups
Score = Reps
Session 3
20 EMOM
1 – 12 Hang Power Clean@50/35kg
2 – 21 Double Unders + 6 Over Bar Burpee