Affiliate Program 29/01/2017
Monday
Skill: Ring Muscle Ups
For Time:
5 Rounds
20 Calories
15 Burpeess
10 DB Push [email protected]/15kg
5 Ring Muscle Ups
Score = Time
Tuesday
Lifting every 3 minutes:
6X1 Snatch + 2 Hang Snatch@70/80% of 1RM Clean
Or
Snatch Technique Work
For Time:
30-20-10
DB Alt [email protected]/15kg
Double Unders
Sit-Ups
Score = Time
After Class Extra:
5X4 Front Squat@80%
(Rest 2 minutes between sets)
Wednesday
AMRAP 4
Row 30/20 Calories
ME Over Erg Burpees
Rest 6 minutes
AMRAP 14
21-18-15-12-9-6-3
DB [email protected]/15kg
Over Box Jumps@24/20″
Rest 6 minutes
AMRAP 4
Row 30/20 Calories
ME Over Erg Burpees
Score = Total Reps Over the 3 workouts
Thursday
Skill: Butterfly/Kipping C2B Pull-Up
RX – Butterfly/Kipping C2B Pull-Up
10 EMOM
Pick a rep range you can maintain for the 10 minutes
Or
Scale – Strict C2B/Pull-Up
10 EMOM
Pick a rep range you can maintain for the 10 minutes
For Quality:
10-1
Strict T2B
HSPUs
After Class Extra:
6X3 DB Bench Press@80%
(Rest 2/3 minutes between sets)
5X10 DB Row@go by feel
(Rest 2/3 minutes between sets)
Friday
AMRAP 12
Row 250m/200m
12 Wallballs@9/6kg
12 Slamballs@35/20lbs
Rest 8 minutes
AMRAP 12
20 DB Push [email protected]/15kg
10 Burpees Over Box@24/20″
20 Alt Step Out [email protected]/15kg
10 Burpees Over Box@24/20″
Saturday
Open Workout
“16.2”