Affiliate Program 16/10/2017

Monday

8 AMRAP

500m Row

12 Burpees

12 KB Snatch@24/16kg

Score = Reps

 

(Rest 5minutes)

 

8 AMRAP

50 Double-Unders

12 Over Box Jumps@24/20″

12 Wallballs@9/6kg

Score = Reps

Tuesday

European Championships

“17.3”

Wednesday

For Time:

21-15-9

Pistols

T2B

Score = Time

 

Rest 10minutes

 

For Time:

21-15-9

HSPU’s

Box Jumps@24/20″

Score = Time

Thursday

A.1 5X8 Bench Press@80/85%

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

 

For Quality:

5 Rounds

12 Press Ups

8 Pull Ups

6 Strict  T2B

2 Wall Walks

Friday

For Time:

2 Rounds

Row 250/200m

24 KB Swings@24/16kg

12 Burpees

Row 250/200m

 

Rest 10minutes

 

For Time:

2 Rounds

15/12 Calorie Assault Bike

15 KB Push Press@24/16kg

15 Slamballs@35/20lbs

Saturday

20 Minutes to work up to a Heavy Clean

 

For Time:

70 Power Cleans@70/50kg

Starting with and every 2minutes complete 10 Front Squats@70/50kg

NO! You can’t count the first clean of the first set of front squats but you can thereafter!

 

After Class Extra:

5X5 Clean Grip Deadlift@100% OF A.1

(Rest 2minutes between sets)

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