Affiliate Program 14/05/2018

Monday
Main Class
A. Strength
20 minutes to work up to a heavy single Bench Press
B. Conditioning
For Time or AMRAP 20
20-15-10-10-15-20
Hang Power [email protected]/35kg
Pull Up
Score = Time
Tuesday
Main Class
A. Strength
E3MOM 5×5 Strict [email protected]%
B. Conditioning
Minute 0-8
40 Calorie Row
30 [email protected]/30kg
20 Bar Facing Burpees
15 [email protected]/9kg
Minute 8-15
30 Calorie Row
20 [email protected]/40kg
10 Bar Facing Burpees
15 [email protected]/9kg
Minute 15-Finish
20 Calorie Row
10 [email protected]/60kg
5 Bar Facing Burpees
15 [email protected]/9kg
Wednesday
Main Class
A. Strength
E3MOM 5×2 [email protected]/90%
Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges
B. Conditioning
For Time:
“Diane”
21-15-9
[email protected]/70kg
HSPU’s or Double KB Push [email protected]/16kg
Score = Time
Thursday
Main Class
A. Conditioning
AMRAP 15
20/14 Calorie Assault Bike
10 Front [email protected]/40kg
Score = Time
Rest 15 minutes
B. Conditioning
AMRAP 15
15/12 Calorie Ski Erg
12 Pull Ups
Score = Time
Friday
Main Class
A. Weightlifting
Lifting every 3 minutes:
6X1 Snatch + 2 Hang [email protected]/80% of 1RM Snatch
Or
Snatch Technique Work
Snatch/Hang Snatch Warm Up:
1 Round
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Hang Muscle Snatch
5 – Hang Power Snatch
5 – Deep Hang Power Snatch
5 – Hang Snatch
1 Round
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Power Snatch
5 – Snatch
B. Conditioning
For Time:
30-20-10
DB Alt [email protected]/15kg
Double Unders
Sit-Ups
Score = Time
Saturday
Main Class
Conditioning
In Teams of 3
Waterfall Style
(when person 1 finishes the row person 2 starts)
For Time:
15 Round (5 each)
20/14 Calorie Row
15 [email protected]/6kg
10 Over Box [email protected]/20″
Rest exactly 1 minute after 3 rounds completed
Score = Overall Finish Time

Sunday
Main Class
A. Strength
E3MOM 5×4 Back [email protected]%
B. Conditioning
For Time:
21-15-9
DB Push [email protected]/15kg
Pull Up
15-12-9
DB [email protected]/15kg
Pull Up
12-9-6
DB [email protected]/15kg
Pull Up
Score = Time
Conditioning
MONDAY/TUESDAY
For Time: or AMRAP 45
In Pairs
4 Rounds
800m Row
150 Double Unders
800m Run
Score = Time
WEDNESDAY/THURSDAY
EMOM 30
1 – 16/12 Calorie Ski Erg
2 – 16 [email protected]/6kg
3 – 32 Unbroken Double Unders
4 – 16/12 Calorie Assault Bike
5 – 16 Over Box [email protected]/20″
FRIDAY
AMRAP 30
Work 2:1 Rest
6 x 15m Shuttle Runs
20 Air Squats
6 x 15m Shuttle Runs
20 Down Ups
6 x 15m Shuttle Runs
20 Alt Jumping Lunges
Score = Reps