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
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04/05/21 A. 10’ EMOM 2 C&J @70/45 TnG B. 10’ AMRAP 10 STOH @60/40 50 DU C. Tabata Hollow Rock
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03/05/21 A. 12’ EMOM alt 1) 30’’ max reps of Dynamic Push Up on plate @20/10 2) 30” max reps of Weighted russian twist @20/10 B. For Time (15’ T.C.) 75 DU 50 DL @80/55 30 burpees 50 American Swing @24/12 75 DU
Read moreOUTSIDE DAY 135
01/05/21 A. In teams of 2 For Time (36’ T.C.) 100 KB AM Swings @24/16 400 m Run* 100 BB Thrusters @20/15 400 m Run* 80 Burpees 400 m Run* 100 BB Thrusters @20/15 400 m Run* 100 KB AM Swings @24/16 *Both athletes perform the run at the same...
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30/04/21 A. 9’ E90”MOM (6 sets) 4-Stop Halting Clean Deadlift + Hang Clean (Pause for two seconds at each of the following positions – 5 cm off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1...
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29/04/21 A. “MINDY” 4 RDS 3’ AMRAP 5 Push Up 10 Pistols Alt. 15 Goblet Squat @24/16 90” Rest B. 9’ AMRAP 1 1H Swing SX 1 KB Clean+PPress SX 1 Kb Snatch SX 1 1H Swing DX 1 KB Clean+PPress DX 1 Kb Snatch DX 2-2-2-2-2-2, 3-3-3-3-3-3… and so on
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28/04/21 A. 5 RFT (T.C. 9’) 10 DL @100/70 10 burpees B. 12’ AMRAP 10 Push Press @30/25 200m Run 10 Hang Power Snatch @30/25 200m Run
Read moreOUTSIDE DAY 131
27/04/21 A. 18’ EMOM odd: 8 Front Squat @60/40 even: max cal Row/AB B. 18’ EMOM odd: 12 Am. Swing @24/16 even: max cal Row/AB
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26/04/21 A. For Time (T.C. 8’) 120 DB Snatch Alt @22.5/15 B. 24’ E4MOM 400m Run 12 Burpees Box Jump
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24/04/21 A. 12’ AMRAP 12 Back Squat @60/40 200m Run 4’ Rest B. 10’ AMRAP 24 Front Squat @50/35 400m Run 4’ Rest C. 8’ AMRAP 10 OHS @40/30 12 Burpees
Read moreOUTSIDE DAY 127
23/04/21 A. 14’ E2MOM Hang Power Snatch + Snatch + OHS @3/4 BW B. 10’ EMOM 1) max reps Lunges @24/16 KBs in each hand 2) rest C. 6’ E2MOM 60 Hollow Body Bounces
Read moreOUTSIDE DAY 126
22/04/21 A. 12’ EMOM 4 Push Jerk @3/4 BW B. 6 RFT (12’ T.C) 10 Double KB Hang Clean & Jerk @24/16 (or 12 Double DB Hang Clean & Jerk @22.5/15) 50 DU
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