Affiliate Program 25/09/2017

Monday
Pairs Relay
20 AMRAP
Row 250/200m
10 DB [email protected]/15kg
7 Burpees
Score = Reps
Tuesday
For Time:
5 Rounds
5 Power [email protected]/50kg
5 [email protected]/50kg
5 Front Squats @70/50kg
5 Push [email protected]/50kg
Score = Time
(12minute time cap)
Clean Grip Deadlift
[email protected]% OF 1RM Clean
(Rest 2minutes between sets)
Wednesday
RE-TEST
“Bergeron Beep Test”
EMOM
For as long as possible!
7 [email protected]/25kg
7 Pullups
7 Burpees
Score = Reps
Thursday
6X 1 Snatch + 1 Hang [email protected]% of 1RM Snatch
(Rest 2minutes between sets)
In Pairs
For Time:
50-40-30-20-10
DB [email protected]/22.5kg
Over Box [email protected]/20″
Friday
Bench Press [email protected]/85%
(Rest 2minutes between sets)
FOR QUALITY!
“Move slow get strong”
12 AMRAP
14/7 Press Ups
7/4 Strict Pull-up
14 Single Arm KB strict Press (7 each arm)
For Time:
4 Rounds
50 Double Unders
25 Sit-Ups
Saturday
20 minutes:
Work up to a heavy 1RM Front Squat
In Pairs
For Time:
100-80-60-40-20
Calorie Row
Goblet [email protected]/24kg
Burpee
Alt Goblet [email protected]/24kg
Extra Conditioning
Session 1
For Time:
5 Rounds
15 Calorie Assault Bike
15 [email protected]/6kg
Score = Time
Session 2
24 AMRAP
15 Calorie Row
10 [email protected]/30kg
15 Box [email protected]/20″
10 Pull Ups
Score = Reps
Session 3
18 EMOM
1 – 5 [email protected]%
2 – 10 T2B
3 – 5 [email protected]%