Affiliate Program 17/02/2020
MONDAY
Weightlifting
Within 20 Minutes:
– Complete 4 sets of 3 Front Squat @ RPE9
Metcon
11 Minute AMRAP:
– 15 Deadlift @ 60/40kg
– 15 Hand Release Press Ups
TUESDAY
Gymnastics
3 Rounds for quality:
– 2 Wall Walks
– 1 ‘Around the World’ on a Box
– 1 Handstand Walk Attempt
(spotting instruction from 1:00 onwards)
Metcon
5 Rounds each for Max Reps:
Within a 2 minute window:
– Run 200m
Remaining time…
– Max Rep Pull Ups
(3 minutes rest between rounds)
WEDNESDAY
Core
3 Rounds for quality:
– 10 Hollow Rocks
– 10 Hanging Knee Raises
Metcon
12 Minute AMRAP:
– 3 Strict Handstand Pushups
– 6 Box Jump Overs @ 30/24″
– 9 Kipping Handstand Pushups
– 12 Kettlebell Swings @ 24/16kg
THURSDAY
Weightlifting
Every 2 Minutes x 6:
– 4 Front Squat @ 60% of 1RM
Metcon
For Time (12 Minute cap):
21-15-9
– Hang Power Clean @ 55/40kg
– Toes 2 Bar
FRIDAY
Gymnastics
For Quality:
5 Sets of:
– 20s Handstand Hold against a wall (20s Rest)
— Rest 2 Minutes —
5 Sets of:
– Max Distance Handstand Walk
Metcon
5 Rounds each for Max Reps:
Within a 2 minute window:
– 25/20 Bike Calories
Remaining time…
– Max Rep Double Unders
(160s rest between rounds)
SATURDAY
Team WoD
30 Minute Clock – Team of 4 WoD; working in two sub-teams of 2:
‘Randy Karen’
Team A:
– Row 2km
Team B:
‘Randy’
– 75 Power Snatch @ 35/25kg
– Immediately into –
‘Karen’
– 150 Wall Balls @ 9/6kg
(work split however)
Teams rotate when both finished with their respective workloads and complete what the other team has just done
** In Remaining Time: **
– Establish a Team Total 1RM Power Snatch
SUNDAY
EMOM
30 Minute EMOM:
1) 4 Ring Muscle Ups
2) 6 Handstand Pushups
3) 8 Pull Ups
4) 10 Pistol Squats
5) Rest
CONDITIONING
Monday/Tuesday
For Overall Time:
250m Row
15 KB [email protected]/24kg
25 Burpees
15 KB [email protected]/24kg
250m Row
Rest 6 minutes
Repeat!
This should be absolute balls to the wall. No pacing!
Wednesday/Thursday
AMRAP 6
20 Calorie Bike Erg
30 Air Squats
20 Calorie Bike Erg
30 [email protected]/6kg
Rest 4 minutes
AMRAP 6
20 Calorie Ski Erg
30 Sit Ups
20 Calorie Ski Erg
30 HR Press Ups
Rest 4 minutes
AMRAP 6
200m Run
30 Alt FR [email protected]/10kg
200m Run
30 DB [email protected]/10kg
Friday
For Time:
In Pairs
21-18-15-12-9-12-15-18-21
DB [email protected]/15kg
After each set of Thrusters:
12 Over Box [email protected]/20″
WEIGHTLIFTING
Wednesday
Clean + Front Squat
5 x 2+1 @ 80%
Clean High Pulls
5 x 5 @ 90%
Front squat + Split Jerk
5 x 2+1 @ 75-80%
Saturday
Hang Snatch (Above Knee)
5 x 3 @ 70%
Snatch High Pull
4 x 4 @ 90%