Affiliate Program 04/12/2017
Monday
20 Minute Time Cap
For Time:
“Angie”
100 Pull-Ups
100 Press-Ups
100 Sit-Ups
100 Squats
Score = Time
Or
Scale
For Time:
10 Rounds
10 Pull-Ups
10 Push-Ups
10 Sit-Ups
10 Squats
Score = Time
Tuesday
C&J Singles
(Rest 2minutes between sets)
6X5 Front [email protected]/80%
(Rest 2minutes between sets)
Wednesday
For Time:
12-9-6
Hang [email protected]/40kg
Pull-Up
36-18-12
Score = Time
Rest 10minutes
7 AMRAP
12 KB [email protected]/16kg
8 Single Arm KB OH [email protected]/16kg (Right)
12 Burpees
8 Single Arm KB OH [email protected]/16kg (Left)
Score = Reps
Note:
Scale OH Squat to Goblet
Thursday
For Time:
50-40-30-20-10
Calorie Row/Ski Erg/Assault Bike
Score = Time
Rest 10minutes
For Time:
In Pairs
100-80-60-40-20-10
Double-Unders
Over Box [email protected]/20″
Score = Time
Friday
6X5 Bench [email protected]%
(Rest 2minutes between sets)
6X8 Single Arm DB Row
(Rest 2minutes between sets)
5 Rounds
For Quality:
6 Strict T2B
8 Strict KB [email protected]/16kg
10 Chin-Up
12 Press-Up
Saturday
For Time:
10-1
Power [email protected]/30kg
T2B
Score = Time
Rest 10minutes
For Time:
10-1
[email protected]/30kg
Pull-Up
Score = Time
