Affiliate Program 11/06/2018
Monday
Main Class
A. Strength
E3MOM 4×6 Deadlift@75/80%
Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
20 Alt Lunges
10 Russian KB Swings
20m Bear Crawl
B. Conditioning
AMRAP 20
100 Double Unders
75 Wallballs@9/6kg
50 Burpees to 6″ Target
25 T2B
Score = Reps
Tuesday
Main Class
A. Strength
E3MOM 5×2 Front Squat@90%
Front Squat Warm Up:
2 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)
B. Conditioning
For Time:
3 Rounds
10 Power Clean@60/40kg
10 Strict HSPU
2 Rounds
10 Power Clean@70/50kg
10 Strict HSPU
1 Round
10 Power Clean@80/60kg
10 Strict HSPU
Score = Time
Or
For Time:
3 Rounds
10 Power Clean@60/40kg
10 Single Arm KB Strict Press, 10 each arm
2 Rounds
10 Power Clean@70/50kg
10 Single Arm KB Strict Press, 10 each arm
1 Round
10 Power Clean@80/60kg
10 Single Arm KB Strict Press, 10 each arm
Score = Time
Coaches Notes:
Estimated weight should start at no more 50% of 1RM Power Clean but not exceed the 60/40kg RX
Competitors Class
Snatch
E3MOM
SOTTS Press 3×8@build up weight
E3MOM
Hang Power Snatch 5×5@70%
Focus on staying over the bar and moving up rather than back on extension.
E3MOM
Snatch Balance 5×3@Build up weight
Focus on punching yourself down with your chest up and head through.
Wednesday
Main Class
A. Strength
E3MOM 5×5 Bench Press@80%
B. Conditioning
15 AMRAP
10 Pull Ups
15 Press Ups
20 Air Squats
300m Run
Score = Reps
Thursday
Main Class
Conditioning
For Time:
In Pairs
100-80-60-40-20-10
Calorie Row
Wallballs@9/6kg
Clean Grip Deadlift@90/60kg
Score = Time
Friday
Main Class
A. Strength
E3MOM 3×12 Back Squat@65%
Conditioning
For Time:
21,18,15,12,9,6,3
Burpee
T2B
Pistol (1 rep = both legs)
DB Push [email protected]/15kg
Score = Time
Saturday
Main Class
A. Strength
E3MOM 4×8 Strict Press@80%
B. Conditioning
For Time:
In Pairs
100-80-60-40-20-10
Calorie Row
Alt DB [email protected]/15kg
Score = Time
Sunday
Main Class
For Time:
In Pairs
21-15-9
Hang Squat Clean@70/50kg
Over Bar Burpee
21-15-9
STOH@70/50kg
Pull Ups
15-12-9
Hang Squat Clean@70/50kg
Over Bar Burpee
15-12-9
STOH@70/50kg
Pull Ups
9-6-3
Hang Squat Clean@70/50kg
Over Bar Burpee
9-6-3
STOH@70/50kg
Pull Ups
Score = Time
Conditioning
MONDAY/TUESDAY
30 EMOM
1min = 15/12 Cal Assault Bike
2min = 15 wallballs@9/6kg
3min = ME Burpees
4min = 40 Double Unders
5min = REST
Score = Burpee Reps
WEDNESDAY/THURSDAY
For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15kg
Over DB Burpees
Alt DB [email protected]/15kg
Score = Time
FRIDAY
Go Every 3 minutes
5 Rounds
400m Run
12 Burpess
Rest 10 minutes
Go Every 3 minutes
5 Rounds
20/14 Calorie Row
12 Over Erg Burpee