Affiliate Program 01/10/2018

Monday
Main Class

A. Strength

EMOM 18

1 – 5 Strict Press + 5 Push Press + 5 Push Jerk@70% of 1RM Strict Press
2 – 15 Front Squats@70% of 1RM Strict Press
3 – REST

B. Conditioning

AMRAP 7
12 Air Sqauts
8 Down Ups
6 Pull Ups
Score = Reps

Coaches Notes:

Tuesday
Main Class

A. Strength

E3MOM 4×8 Front Squat@70/75% of 1RM

B. Conditioning

For Time:
5 Rounds
10 Front Squat@60/40kg
10 Over Bar Burpee
Score = Time

Coaches Notes:
The front squat wants to be at a weight you can go unbroken and gives you enough in the legs to move through those burpees with little rest.

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)

Wednesday
Main Class

A. Skill

Bar Muscle Up

 

B. Conditioning

AMRAP 14
400m Run
15 STOH@50/35kg
10 Alt FR Lunge@50/35kg
5 Bar Muscle Up
Score = Time

Coaches Notes:
Going for unbroken sets on the barbell and rig, so pick a weight that you can move around efficiently.

Thursday
Main Class

A. Strength

E3MOM 5×2 Bench Press@90%

B. Skill

Pull Up

C. Conditioning

For Quality:
5 Rounds
10 Single Arm DB Strict Press@22.5/15kg (Right Arm)
15 Press Ups
10 Single Arm DB Strict Press@22.5/15kg (Left Arm)
15 Pull Ups

Coaches Notes:
The workout is for quality, you are going to get taken through technique on the pull-up, then try to hit as perfect a rep as possible. Press should be at a weight you can go unbroken and press ups at an unbroken rep range.

Friday
Main Class

European Championships Qualifier 1

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Saturday
Main Class

For Time:
5 Rounds
In Pairs
16 Pull-Ups (each)
20 Over Box Jumps@24/20″
14 Front Squat@90/60kg
20 Over Box Jumps@24/20″
12 T2B (each)
20 Over Box Jumps@24/20″
10 STOH@90/60kg
Score = Time

Coaches Notes:

STOH Warm Up:
3 Rounds
Empty Bar
5 – Strict Press
5 – Push Press
5 – Push Jerk
(Rest 1 minute between rounds)

Front Squat Warm Up:
3 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 round)

Sunday
Main Class

Conditioning

EMOM 36
1 – 20/14 Calorie Assault Bike
2 – 20/14 Calorie Row
3 – Rest
4 – 20/14 Calorie Ski
5 – 20 Down Ups
6 – Rest

Coaches Notes:
Pick a rep/cal range you can maintain and get them done as quick as possible, earn that rest.

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. E2MOM 5×2 Snatch@80/85%

B. E3MOM 5×4 OHS@80%

C. E4MOM 4×2 Back Squat@85/90%

 

Thursday 7pm

A. “Grace”

B. E3MOM 5×5 Front Squat@75/80%

Conditioning Classes

MONDAY/TUESDAY

For Time:
50-40-30-20-10 sorry 🙂
Down Ups
Wallballs
DB Push Press
Sit Ups
Score = Time

 

WEDNESDAY/THURSDAY

In Pairs
5 Rounds
1000m Row
30 Synchronised Air Squats
30 Box Jumps@24/20″
30 Synchronised Lunges
Score = Time

 

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB Thrusters@22.5/15kg
5 – Rest