Affiliate Program 11/06/2018
Monday
Main Class
A. Strength
E3MOM 4×6 [email protected]/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 [email protected]/6kg
50 Burpees to 6″ Target
25 T2B
Score = Reps
Tuesday
Main Class
A. Strength
E3MOM 5×2 Front [email protected]%
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 [email protected]/40kg
10 Strict HSPU
2 Rounds
10 Power [email protected]/50kg
10 Strict HSPU
1 Round
10 Power [email protected]/60kg
10 Strict HSPU
Score = Time
Or
For Time:
3 Rounds
10 Power [email protected]/40kg
10 Single Arm KB Strict Press, 10 each arm
2 Rounds
10 Power [email protected]/50kg
10 Single Arm KB Strict Press, 10 each arm
1 Round
10 Power [email protected]/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×[email protected] up weight
E3MOM
Hang Power Snatch 5×[email protected]%
Focus on staying over the bar and moving up rather than back on extension.
E3MOM
Snatch Balance 5×[email protected] up weight
Focus on punching yourself down with your chest up and head through.
Wednesday
Main Class
A. Strength
E3MOM 5×5 Bench [email protected]%
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
[email protected]/6kg
Clean Grip [email protected]/60kg
Score = Time
Friday
Main Class
A. Strength
E3MOM 3×12 Back [email protected]%
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 [email protected]%
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 [email protected]/50kg
Over Bar Burpee
21-15-9
[email protected]/50kg
Pull Ups
15-12-9
Hang Squat [email protected]/50kg
Over Bar Burpee
15-12-9
[email protected]/50kg
Pull Ups
9-6-3
Hang Squat [email protected]/50kg
Over Bar Burpee
9-6-3
[email protected]/50kg
Pull Ups
Score = Time
Conditioning
MONDAY/TUESDAY
30 EMOM
1min = 15/12 Cal Assault Bike
2min = 15 [email protected]/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