Affiliate Program 05/02/2018

Monday
For Time:
50 Calorie Row
40 Pull-Ups
30 STOH@60/40kg
20 Pistols (1 rep = both legs)
10 Ring Muscle Ups
Score = Time
Tuesday
6X1 Clean + 2 Hang Clean@70/80% of 1RM Clean
(Rest 2 minutes between sets)
5×5 Clean Pull@100/110% of 1RM Clean
(Rest 2 minutes between sets)
After Class Extra:
6×3 Front Squat@80%
(Rest 2 minutes between sets)
Wednesday
AMRAP 4
10 Calorie Assault Bike
10 Hang Power [email protected]/30kg
Score = Reps
Rest 8 minutes
AMRAP 12
12 [email protected]/30kg
8 Over Bar Burpee
24 Double Unders
Score = Reps
Rest 8 minutes
AMRAP 4
10 Calorie Assault Bike
10 Hang Power [email protected]/30kg
Score = Reps
Thursday
A. 1 Max set of Strict HSPU
B. 4 sets at 50% of the reps achieved in part A
(Rest 2 minutes between sets)
Super Set
6×12 DB Bench Press
6×12 DB Single Arm Row
(Rest 30/90seconds minutes between sets)
4 Rounds
10 Hollow Rocks
10 V-Ups
10 Knee Tuck
10 Second Hollow Hold
Rest 90 seconds between rounds
Friday
AMRAP 8
2,4,6,8,10,12…….
GTOH@70/50kg
Bar Muscle Ups
Score = Reps
Rest 12 minutes
AMRAP 8
2,4,6,8,10,12…….
DB [email protected]/15kg
Box Jumps@24/20″
Score = Reps
Saturday
“13.1”