Affiliate Program 24/12/2018

Week 8

Strength: Testing & Mince Pie Eating

Monday

Conditioning

For Time:
Teams of 4
100 Front Squats@70/50kg (2 synchronised)
100 Over Bar Burpees (2 synchronised)
80 Power Clean@70/50kg (2 synchronised)
80  Over Bar Burpees (2 synchronised)
60 STOH@70/50kg (2 synchronised)
60 Over Bar Burpees (2 synchronised)
40 Thrusters@70/50kg (2 synchronised)
40 Over Bar Burpees (2 synchronised)
20 Clusters@70/50kg (2 synchronised)
20 Over Bar Burpees (2 synchronised)
Score = Time

Then grab a present……………..

Tuesday

Conditioning

For Time:
In Pairs
100 Pigs in Blankets
80 Roast Potatoes
60 Parsnips
40kg of Turkey
20 Brussel Sprouts
Score = Time

Coaches Notes:
Scale accordingly and if you’re intolerance to anything don’t eat it!

Wednesday

Strength

For Time:
Eat all leftovers@Turkey Sandwiches with cranberry sauce
Try not to kill the in-laws
Score = Time

Thursday

Strength

Test 1RM Back Squat

Conditioning

In Pairs
AMRAP 20
60 Calorie Row
60 Over Erg Burpees
60 Double Unders
60 Wallballs@9/6kg
60 Plate GTOH@15/10kg
Score = Reps

Friday

A. Strength

E3MOM 4×8 Bench Press@60/70%

B. Conditioning

AMRAP 20
5 Strict Press from floor@70/80%
20 Press Ups
5 Strict Pull-Ups
20 Sit Ups
Score = Reps

Saturday

Conditioning

For Time:
50-40-30-20-10
Thruster@42.5/30kg
T2B
Syncronised Air Squats
Burpees Over Bar
Score = Time

Sunday

A. Strength

E3MOM 5×3 Snatch@70/80% (Singles)

B. Conditioning

AMRAP 12
10 Power Snatch@42.5/30kg
20 Pull-Ups
30 Double Unders
Score = Reps