Affiliate Program 22/01/2017

Monday
5 Rounds
15 KB [email protected]/24kg
10 Burpees
5 Ring Muscle Ups
Score = Time
Rest 10 minutes
5 Rounds
12 Pistols (1rep = both legs)
6 Strict HSPU
3 L-Sit/Legless Rope Climb
Score = Time
Tuesday
Clean Singles
(Rest 90 seconds between sets)
4×8 Clean Grip [email protected]% of 1RM Clean
(Rest 2 minutes between sets)
After Class Extra:
5X4 Front [email protected]%
(Rest 2 minutes between sets)
Wednesday
For Time:
3 Rounds
12 [email protected]/40kg
14 Front Rack [email protected]/40kg
16 T2B
Score = Time
Rest 10 minutes
AMRAP 8
3,6,9,12,15…….
Hang Squat [email protected]/40kg
Bar Muscle Ups
Score = Reps
Thursday
Super Set
A.1 5X8 Bench [email protected]/85%
A.2 5X8 Single Arm DB Row
(Rest 30/90seconds)
For Quality:
4 Rounds
24 Press Ups
12 Pull Ups
12 Strict KB Shoulder Press
24 Sit Ups
Friday
For Time:
12 Power Clean & Push [email protected]/40kg
10 Power Clean & Push [email protected]/50kg
8 Power Clean & Push [email protected]/60kg
6 Power Clean & Push [email protected]/65kg
4 Power Clean & Push [email protected]/70kg
2 Power Clean & Push [email protected]/75kg
Score = Time
5X5 Front [email protected]%
(Rest 2 minutes between sets)
After Class Extra:
4×10 Clean Grip [email protected]/70% of 1RM
(Rest 2 minutes between sets)
Saturday
For Time:
21-18-15-9-6-3
DB [email protected]/15kg
Burpees
Score = Time
Rest 10 minutes
For Time:
21-18-15-9-6-3
KB [email protected]/24kg
Over Box [email protected]/20″
Score = Time