18/05/21 A. 36’ E6MOM 500m Row (30/24 cal AB) 5 Thusters @60/40 UB 200m Run 12 burpees
Read moreOUTSIDE DAY 148
17/05/21 A. 12’ EMOM 3-Position Power Snatch (high hang, mid-thigh, and then from the floor)@50/35 B. 12’ AMRAP complete as many ladders as possible from 5 to max reps of: 2 KB Clean @24/16 Every time The KBs rest on the floor, perform 3...
Read moreOUTSIDE DAY 147
15/05/21 A. 36’ AMRAP 21 Deadlift 15 Front Squat 9 STOH 600m Run each completed round add 10/5 kg and repeat RX=40/30..50/35..60/40..70/45..80/50..90/55 and so on USE CORRECT BARBELL LOAD ETIQUETTE (DC)
Read moreOUTSIDE DAY 146
14/05/21 A. 15’ E5MOM (3 sets) 20 Push-Up 30 Sit-Up 50 Air Squat B. 15’ AMRAP 10 Burpees box jump @60/50 20 KB Snatch RKC @24/16 30 Russian Swing
Read moreOUTSIDE DAY 145
13/05/21 A. 6’ EMOM (30” Work/30” Rest) Hang Power Snatch @50/35 max reps B. 6’ EMOM (30” Work/30” Rest) Power Snatch @50/35 max reps C. 6’ EMOM (30” Work/30” Rest) OHS @50/35 max reps B. 8’ AMRAP 4 Power Snatch @60/40 TnG 9 Burpees
Read moreOUTSIDE DAY 144
12/05/21 A. 12’ E2MOM 3 Power Clean + FS @70% of 1RM Clean B. 5 RFT (18’ T.C.) 200m Run 15 FS @40/30 18 DL @40/30
Read moreOUTSIDE DAY 143
11/05/21 A. 15’ EMOM alt 1-40 DU 2-35 Air Squat 3-15 American Swing @24/16 B. 15’ Every 90” (10 sets) 5 DB Push Press @2×22.5/15 10 Burpees over the DB & jump back
Read moreOUTSIDE DAY 142
10/05/21 A. 15’ Every 90” (10 sets) alt 60” max reps of DB box step over @2×22.5/15 60” max reps of Dumbbell Plank Rows (hold push-up position, row left, row right) B. 12’ AMRAP 10 DB Thrusters @2×22.5/15 20 Overhead Alternating Reverse...
Read moreOUTSIDE DAY 141
08/05/21 A. For Time (5’ T.c.) 1000m Row (60/48 Cal AB) 3’ rest B. “Sitting Helen” 3 RFT (11’ T.c.) 400m Run 21 KB AM Swing @24/16 12 V-Ups 3’ Rest C. 8’ To Find 5 RM Push Press (from floor)
Read moreOUTSIDE DAY 140
07/05/21 A. 4 SETS 2’ AMRAP 50 DU max reps of Boy Maker @22.5/15 (push-up, power clean, push press) 90” rest B. 20’ E5MOM 500m Row (30/24 cal AB) 25 Box Jump Over @60/50
Read moreOUTSIDE DAY 139
06/05/21 A. 15’ Every 90” (10 sets) 5 Hang Power Cleans @70/45 10 Hand-Release Push-Ups B. 2 RFT 800m Run 30 DB Snatch Alt @22.5/15
Read moreOUTSIDE DAY 138
05/05/21 A. 12’ E2MOM (6 sets) 3 Front Squat @BW (from floor) B. 3 RFT (15’ T.C.) 20 DB STOH @2×22.5/15 25 Burpees 30 Box Jump
Read more