Affiliate Program 18/12/2017
Monday
For Time:
3 Rounds
20 [email protected]/40kg
20 T2B
Score = Time
Rest 10minutes
For Time:
3 Rounds
20 Front [email protected]/40kg
20 Pull-Ups
Score = Time
Tuesday
For Time:
10 Power [email protected]/50kg
8 Power [email protected]/55kg
6 Power [email protected]/60kg
4 Power [email protected]/70kg
2 Power [email protected]/80kg
Score = Time
Wednesday
AMRAP 6
3,6,9,12,15,18………
T2B
Burpees
Score = Reps
Rest 10minutes
AMRAP 6
3,6,9,12,15,18………
Pistols (1reps = both legs)
Burpees
Score = Reps
Thursday
Work up to a 1RM Bench Press
In Pairs
For Time:
50-40-30-20-10
Calorie Row
Alternating DB [email protected]/15kg
Over Box [email protected]/20″
Score = Time
Friday
For Time:
In Pairs
12 Rounds
12 T2B
12 [email protected]/60kg
12 Pull-Ups
12 HSPUs
12 Syncronised Down Ups
12 Hang Power [email protected]/60kg
Score = Time
Saturday
7 AMRAP
7 Bar Muscle-Ups
7 Front Squats
Score = Reps
Rest 10minutes
7 AMRAP
7 DB [email protected]/22.5kg
14 Pull-Ups
Score = Reps