Category: Affiliate Program

Affiliate Program 12/11/2018

Week 2 Strength: Week 1, 6 week squat program. Gymnastic Skill: Week 2, bar muscle up progression.  Monday Main Class A. Strength E3MOM 6×2 Front Squat@80% of 1RM Front Squat ‘Quads like Quinney” lols B. Conditioning AMRAP 15 7 Burpees 7 T2B 7 Front Squats Score = Reps Front Squat Increases: 6 Minutes@40/30kg 5 Minutes@50/35kg… Read more »

Affiliate Program 04/09/2017

Monday Gymnastic Skill Bar Muscle-up   For Time: 5 Rounds 12 KB Snatch@32/24kg 6 Bar Muscle-ups 24 Alt Goblet Lunge@32/24kg Score = Time Tuesday A. Build to a heavy 3 Cleans + 2 Front Squats + 1 Push Jerk   B. 10 EMOM 3 Cleans + 3 Front Squats + 3 Push Jerks@80% of weight… Read more »

Affiliate Program 15/05/2017

Monday For Time: 21-15-9 Calorie Ski Erg Hang Power Cluster@42.5/30kg Score = Time   Rest exactly 5 minutes   For Time: 21-15-9 Calorie Row Over Erg Burpee Score = Time   Rest exactly 5 minutes   For Time: 21-15-9 Calorie Assault Bike Front Squat@42.5/30kg Score = Time Score = Overall Time Tuesday Power Snatch Drills… Read more »

Affiliate Program 08/5/2017

Monday For Time: 30 Calorie Row 30 Over Box Jumps@24/20″ 30 Hang Power Clean@50/35kg Rest exactly 3 minutes 20 Calorie Row 20 Over Box Jumps@24/20″ 20 Hang Power Clean@50/35kg Rest exactly 2 minutes 10 Calorie Row 10 Over Box Jumps@24/20″ 10 Hang Power Clean@50/35kg Score = Overall Time on clock when you have finished the… Read more »

Affiliate Program 01/05/2017

Monday In Pairs 3 Rounds 15 Calorie Assault Bike 15 Wallballs@9/6kg (Rest 5minutes) In Pairs 3 Rounds 15 Calorie Row 15 Burpees (Rest 5minutes) In Pairs 3 Rounds 15 Calorie Ski Erg 15 Russian KB swings@32/24kg Tuesday 10 EMOM 3 Cleans@70/75%   Clean Grip Deadlift 4X10@50/60% (Rest 2minutes)   After Class Extra: Front Squat 7X3@85% (Rest 2minutes) Wednesday 21-15-9… Read more »

Affiliate Program 24/04/2017

Monday 12 AMRAP 60 Wallballs@9/6kg Row 200m 40 Burpees (Rest 10minutes) 12 AMRAP 20 Alternating KB Snatch@24/16kg 40 DUs Tuesday Warm up Power Clean 12 EMOM 2 Power Clean + 2 Hang Power Clean@70% Clean Pull 5X5 @100% of Clean (Rest 2minutes) After Class Extra: Front Squat 6X6@80% (Rest 2minutes)   Wednesday In Pairs Complete… Read more »

Affiliate Program 17/04/2017

Monday In Teams of 4 200 Calorie Assault Bike + 200 Thrusters@50/35kg 200 Calorie Ski Erg + 200 Alternating DB Snatch@30/20kg   Tuesday A.1 20 minutes to work up to a daily max single in Snatch A.2 12 EMOM 2 Snatch@80% of weight reached in A.1 Perfect reps, aim for no fails. This does not… Read more »