Affiliate Program 16/07/2018

Monday
Main Class
A. Strength
E2MOM 5×5 Back [email protected]/80%
Conditioning
For Time:
3 Rounds
10 Strict HSPU
20 [email protected]/9kg
30 Double Unders
Score = Time
Go hard and hang on!
After class add on, conditioning focus:
30 Minute Ski [email protected] SPM
If you know your 2km Ski time then you should aim for a split of 20s above this pace. e.g. if your 2km ski is 8:30 (2:07.5/500m average) then the pace to hold would be 2:27.5/500m for the 30mins
Tuesday
Main Class
A. Strength
E3MOM 3×20 Bench [email protected]%
B. Conditioning
C. Work up to a heavy:
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean
D. EMOM [email protected]% of C
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean
Conditioning
E. For Time:
3 Rounds
800m Run
20 Pull Up
20 T2B
Score = Time
Wednesday
Main Class
Strength
E3MOM 5×5 Strict [email protected]%
Conditioning
For Time:
3 Rounds
12 [email protected]/50kg
9 Hang Power [email protected]/50kg
6 Push [email protected]/50kg
Score = Time
After class add on, conditioning focus:
3 Rounds
400m Run in Weighted Vest
60 Seconds rest between sets
Goal is to maintain consistent pace per effort (within 10s for all 3 efforts)
Thursday
Main Class
Treat this as activity recovery if this is your fourth day off training, if not go HARD, burpee FAST!
For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Air Squats
26 Synchronised Burpees
800m Row
26 Synchronised Air Squats
13 Synchronised Burpees
Score = Time
Friday
Before class add on, strength focus:
Strength
A. E3MOM 5×5 Front [email protected]/80%
Main Class
Weightlifting
B. E2MOM 5×3 Hang Squat [email protected]%
C. E3MOM 3×10 Hang Power [email protected]/80% of 1RM HPC
Conditioning
For Time:
21-15-9
HSPU
Burpee
Score = Time
Go hard and hang on!
Saturday
Main Class
Strength
10 Minutes to Build to a 3 Rep Max (from floor) Thruster
Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell
Conditioning
EMOM 30
1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Ski
3 – 16/14 Cal Row
After class add on, conditioning focus:
For Time
10 Burpee Bar Muscle Ups
20 [email protected]/40kg
30m HS Walk 20 [email protected]/40kg
10 Burpee Bar Muscle Ups
Score = Time
Conditioning
TUESDAY
For Time:
75 [email protected]/6kg
50 Burpees
25 Box [email protected]/20″
Score = Time
WEDNESDAY/THURSDAY
EMOM 32
1 – 12/10 Calorie Assault Bike
2 – 12/10 Calorie Ski Erg
3 – 12/10 Calorie Row
4 – 12 Down Ups
FRIDAY
For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet [email protected]/24kg
Score = Time