Affiliate Program 26/02/2018

Monday
For Time:
400m Run
21 Front [email protected]/50kg
400m Run
15 Front [email protected]/60kg
400m Run
9 Front [email protected]/70kg
Score = Time
Rest 15 minutes
For Time:
3 Rounds
20 Calorie Assault Bike
20 Heavy [email protected]/9kg
40 Double Unders
Score = Time
Tuesday
5×3 Clean [email protected]/90%
(Rest 2 minutes between sets)
5×3 Push [email protected]%
(Rest 2 minutes between sets)
After Class Extra:
6×5 Front [email protected]%
(Rest 2 minutes between sets)
Wednesday
6X3 Power [email protected]/90%
(Rest 2 minutes between sets)
AMRAP 12
10 Hang Power [email protected]/30kg
20 Pistols
10 T2B
20/15 Press Ups
Score = Time
Thursday
Rolling Clock
EMOM 10
1 – 250/200m Row
2 – 12 Over Erg Burpee
Rest 2 minutes
EMOM 10
1 – 15/12 Calorie Ski-Erg or Assault Bike
2 – 30 Double Unders + 10 [email protected]/6kg
Friday
“18.2”
Saturday
For Time:
10 – 1
DB [email protected]/15kg
Burpee Over DB
50 Pull-Ups
1 – 10
DB [email protected]/15kg
Burpee Over DB
Score = Time
CONDITIONING CLASSES
MONDAY/TUESDAY:
30mins of:
1min = 15/12 Calorie Ski Erg
2min = 20 Ab Mat Sit Ups
3min = ME Wallballs 9/6
4min = 15 Down Ups
5min = REST
Score = Wallball Reps
WEDNESDAY/THURSDAY:
30min AMRAP
In Pairs Complete the Following ‘You Go I Go on each movement’
10 Cal Row
10 Cal Assault Bike
10 Burpees
20 Cal Row
20 Cal Assault Bike
20 Burpees
30 Cal Row
30 Cal Assault Bike
30 Burpees
20 Cal Row
20 Cal Assault Bike
20 Burpees
10 Cal Row
10 Cal Assault Bike
10 Burpees
FRIDAY:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB Snatch 22.5/15
Over DB Burpees
DB Goblet [email protected]/24kg