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 Press@22.5/15kg
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 Snatch@22.5/15kg
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 Thruster@22.5/15kg
Over DB Burpees
Alt DB Lunge@22.5/15kg
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