Affiliate Program 23/07/2018
Monday
Main Class
A. Strength
E3MOM 3×15 Bench Press@60%
B. Conditioning
AMRAP 20
400m Run
20 DB Push [email protected]/15kg
10 Over DB Burpee
Score = Reps
Warm Up Focus
Ramp up on Bench Press
| Set # | Reps | Load | Rest | Tempo |
| 1 | 100% | 50% | Short | Explosive |
| 2 | 80% | 60% | Short | Explosive |
| 3 | 60% | 70% | Moderate | Moderate |
| 4 | 40% | 80% | Moderate | Moderate |
| 5 | 20% | 90% | Prescribed | Moderate |
| 6 | 5-10% | 110% | Prescribed | Explosive |
Tuesday
Main Class
A. Strength
E3MOM 5×5 Front Squat@75/80%
B. Conditioning
For Time:
30 Power Cleans@60/40kg
100 Double Unders
20 Power Cleans@60/40kg
75 Double Unders
10 Power Cleans@60/40kg
50 Double Unders
5 Power Cleans@60/40kg
Score = Time
Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Below the knee Clean Grip Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)
Competitors Class
Session 2
A. Weightlifting
E3MOM 5×1 Clean Pull + 1 Clean + 1 Hang Clean@80/90%
B. Strength
E3MOM 5×5 Front Squat@60/70% with a pause, pulse at the bottom
C. Strength
E3MOM 5×3 Clean Pull@100%
Purpose of the Clean Pull:
Wednesday
Main Class
Conditioning
For Time:
In Pairs
I Go You Go
20 Rounds
6 DB [email protected]/15kg
12 Calorie Row
6 Syncronised Burpees
Score = Time
Coaches Notes:
At the same time person one does 6 DB Clusters person two completes 12 Calories on the Row, when they have both finished they perform 6 Synchronised Burpees then change movements. Workouts finishes when 20 rounds total have been completed in the pair.
Thursday
Main Class
A. Strength
E3MOM 5×3 Strict Press@85%
B. Conditioning
Running Clock
AMRAP 8
10 T2B
12 Press Ups
24 Wallballs@14/9kg
AMRAP 8
10 Pullups
12 Alt Lunges
24 Air Squats
Score = Total
Friday
Main Class
A. Weightifting
E3MOM 5×3 Hang Power Snatch@75/80%
B. Conditioning
For Time:
50-50-50-50
Double Unders
30-20-10
DB Squat [email protected]/15kg
Score = Time
Coaches Notes:
DB Snatch to be performed 5 each arm then change.
1-Arm Dumbbell Squat Snatch Set-up:
Set feet at shoulder width.
Weight in heels.
Dumbbell between feet.
Active arm straight with shoulders over dumbbell.
Hold opposing arm back for counter-balance.
Execution:
Deadlift dumbbell, rapidly extending the hips, knees, and ankles.
Shrug shoulder and then pull elbow high.
Sit back to your heels as knees bend.
Track knees over your feet.
Hip crease to below knee height.
Receive dumbbell with arm locked out.
Stand up to complete rep.
Saturday
Main Class
Conditioning
For Time:
In Pairs
100 Over Bar Burpess
100 Pull Up
100 Alt Synchronised Lunges
100 STOH@60/40kg
100 Synchronised Air Squats
100 Power Clean@60/40kg
100 Over Bar Burpess
Score = Time
Sunday
Main Class
AMRAP 10
21-15-9
Calorie Ski Erg
T2B
Score = Reps
Rest 5 Minutes
AMRAP 10
21-15-9
Calorie Assault Bike
Wallballs@9/6kg
Score = Reps
Rest 5 Minutes
AMRAP 10
21-15-9
Calorie Row
Over Erg Burpee
Score = Reps
Conditioning
MONDAY/TUESDAY
20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box
Rest 10 minutes
20 EMOM
1 – 20/15 Calorie Row or Run 200m
2 – 10-1 Wallballs@14/9kg
WEDNESDAY/THURSDAY
For Time:
In Pairs
100/75 Calorie Row
100 DB [email protected]/15kg
80 Over Erg Burpee
80 Alt DB [email protected]/15kg
60 Syncronised Sit Ups
60 [email protected]/15kg
40 Calorie Row
40 Alt DB [email protected]/15kg
20 Over Erg Burpee
20 [email protected]/15kg
Score = Time
Coaches Notes:
Sit Ups – Touching in front of feet at the same time.
FRIDAY
EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 Box Jumps@24/20″
5 – Rest