Affiliate Program 11/12/2017

Monday
RX
For Time:
50 Pistols
15 Bar Muscle-Ups
30 [email protected]/40KG
15 Bar Muscle-Ups
50 Pistols
Score = Time
Or
Scaled
For Time:
50 Goblet [email protected]/16kg
15 Pull-Ups
30 [email protected]/40KG
15 Pull-Ups
50 Goblet [email protected]/16kg
Score = Time
Tuesday
5X5 Hang [email protected]/85%
(Rest 2minutes between sets)
4X10 [email protected]/70% of 1RM Deadlift
(Rest 2minutes between sets)
6X4 Front [email protected]/80%
(Rest 2minutes between sets)
Wednesday
AMRAP 15
10-1
[email protected]/60kg
Ring Muscle-Up
Score = Reps
Rest 10minutesĀ
For Time:
10-1
Front [email protected]/40kg
Pull-Up
Score = Time
Thursday
For Time:
AMRAP 18
50 Calorie Row
40 Russian KB [email protected]/24kg
30 Burpees
20 Goblet [email protected]/24kg
100 Double Unders
Score = Reps
Friday
6X6 Bench [email protected]%
(Rest 2minutes between sets)
5X12 KB Strict Shoulder Press
(Rest 2minutes between sets)
4X8 Barbell Row
(Rest 2minutes between sets)
3 Rounds
45seconds Hollow Hold
15seconds Rest
45seconds Superman Hold
15seconds Rest
Saturday
For Time:
21-15-9-9-15-21
DB [email protected]/15kg
Burpee Box [email protected]/20″
Score = Time