Affiliate Program 18/06/2018
Monday
Main Class
A. Strength
20 minutes to work up to a heavy Front Squat
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:
50 Front Squats@50% of A.
Every time you break, 6 Over Bar Burpee
Score = Time
Tuesday
Main Class
A. Strength
E3MOM 5×5 Deadlift@80%
Deadlift Warm Up:
3 Rounds
10 Empty Bar Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges
(Rest 30 seconds between rounds)
B. Conditioning
AMRAP 12
6 Power Clean@70/50kg
12 T2B
24 Double Unders
Score = Reps
Competitors Class
Snatch
E3MOM
SOTTS Press 4×8@build up weight
E3MOM
TNG Power Snatch 5×5@60/70%
Focus on staying over the bar and moving up rather than back on extension.
E3MOM
OHS 5×3@Build up weight
Wednesday
Main Class
A. Strength
E3MOM 5×4 Bench Press@80/85%
B. Conditioning
AMRAP 20
In Pairs
20 Thrusters@80/60kg
20 Box Jumps@24/20″
20 Burpees
30 Thrusters@70/50kg
30 Box Jumps@24/20″
30 Burpees
40 Thrusters@60/40kg
40 Box Jumps@24/20″
40 Burpees
50 Thrusters@50/35kg
Max Calorie Row in remaining time
Score = Reps
Thursday
Main Class
A. Strength
E3MOM 6×6 Strict Press@70%
B. Conditioning
AMRAP 7
21-15-9
Calorie Row
Pull Up
Score = Reps
Rest 10 minutes
AMRAP 7
21-15-9
Calorie Assault Bike
Goblet Squat@32/24kg
Score = Reps
Friday
Main Class
A. Strength
E3MOM 4×10 Back Squat@60/70%
B. Conditioning
For Time:
5 Rounds
400m Run
10 DB Hang Squat [email protected]/15kg Left Arm
10 DB Hang Squat [email protected]/15kg Right Arm
Score = Time
Saturday
Main Class
Conditioning
For Time:
30 Hang Power Clean to Overhead@75/50kg
Every time you break, 20/40/60 Double Unders
Score = Time
Rest 6 minutes
AMRAP 7
3,6,9,12….
Wallballs
Bar Muscle Ups
1,2,3,4….
Score = Reps
Sunday
Main Class
For Time:
3 Rounds
In Pairs
800m Run (together)
80 Burpees (split)
800m Row (split)
Score = Time
Conditioning
MONDAY/TUESDAY
For Time:
21-15-9
Calorie Row
Over Erg Burpee
Score = Time
Rest 6 minutes
For Time:
21-15-9
Calorie Assault Bike
Wallball@9/6kg
Score = Time
Rest 6 minutes
For Time:
21-15-9
Calorie Ski
DB Push [email protected]/15kg
Score = Time
WEDNESDAY/THURSDAY
For Time:
800m Run
70 Wallballs@9/6kg
600m Run
50 Wallballs@9/6kg
400m Run
30 Wallballs@9/6kg
200m Run
10 Wallballs@9/6kg
Score = For Time
FRIDAY
For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time