Affiliate Program 06/11/2017
Monday
AMRAP 12
30-20-10
Alt DB [email protected]/15kg
T2B
Alt DB Overhead Step Out [email protected]/15kg
Double-unders
Rest 8minutes
In Pairs
For Time:
10 Rounds in Total
Partner 1 Rows 250/200m
Partner 2 Runs 5x20m Shuttles
Score = Time
Tuesday
Work up to a heavy 1RM Front Squat:
5X3 [email protected]/90% of 1RM Clean (Not TNG)
(Rest 2minutes between sets)
Extra Credit:
5X5 Clean Grip [email protected]% of 1RM Clean
(Rest 2minutes between sets)
Wednesday
For Time:
30 Hang Power Clean & [email protected]/40kg
50 Burpees
30 Back [email protected]/40kg
50 Pull-ups
Score = Time
Extra Credit:
1:1
Run 5x400m
Thursday
Skill: Ring Muscle-up
10 EMOM
Ring Muscle-up
Pick a rep range you can consitanly hit EMOM, work on efficiency of the movement!
6×3 Bench [email protected]%
(Rest 2minutes between sets)
10-1 For Quality
Strict [email protected]/30kg
Chin-up
Deficit Press-up
Strict T2B
Friday
For Time:
30-20-10
Calorie Ski-Erg
Rest 8minutes
30-20-10
Calorie Row
Over Erg Burpee
Rest 8minutes
30-20-10
Calorie Assault Bike
[email protected]/20lbs
Saturday
Skill: Bar Muscle-up
For Time:
9-6-3
[email protected]/40kg
Pull-up
9-6-3
[email protected]/40kg
C2B Pull-up
9-6-3
[email protected]/40kg
Bar Muscle-up
Score = Time