06/03/21 A. 6’ AMRAP 50 KB DL @2×24/16 90 DU 12 burpees 2’ Rest B. 6’ AMRAP 40 KB FS @2×24/16 100 DU 12 burpees 2’ Rest C. 6’ AMRAP 30 KB Clean @2×24/16 110 DU 12 burpees 2’ Rest D. 6’ AMRAP 20 KB Thrusters @2×24/16 120 DU 12...
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05/03/21 A. 3 RFT (10’ T.C.) 50 Wall Ball Thrusters @9/6 50 Wall Ball Sit Up @9/6 B. 7’ AMRAP Burpees for max reps C. Tabata Core: 4 Sets 20” Tuck-Ups 10” Rest then 4 Sets 20” Flutter Kicks 10” Rest 4 Sets 20” Hollow Body 10” Rest
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04/03/21 A. 8 RDS Every 90 seconds 1) 4 Power Clean + 12 Back Squat @70/50 2) 200m Run 3) 30 DU + 15 DL @70/50
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03/03/21 A. 3 RFT (17’ T.C.) 20/15 Cal AB (28/24 Row) 20 DB FSquat @2×22.5/15 20 DB Push Press 3’ rest B. 9’ E3MOM 20 DB Snatch alt 10 Push Up 10 Cal AB/Row Sprint
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02/03/21 A. 7’ AMRAP 6 Power Clean @60/40 12 v-ups 4’ Rest B. 7’ AMRAP 12 Deadlift @60/40 24 pistols alt 4’ Rest C. 7’ AMRAP 6 Push Jerk @60/40 200m Run
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01/03/21 A. For max cal AB/Row 35’ max effort @min 5,15,25 8+8 KB Snatch @24/16 8+8 KB Clean @min 10,20,30 12+12 1HSW @24/16 18 Goblet Squats
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27/02/21 A. 2 RFT (20’ T.C.) 600m Run 20 Front Squat @70/50 100 DU 20 STOH @70/50 3’ Rest B. 3 Sets L-Sit Lifts on Box x 15 reps Hand Plank Cross Knee-To-Elbow x 10 reps Straight Body Crunch x 15 reps Straddle Lifts on Box x 15 reps Hand Plank...
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26/02/21 A. “Randy” (9’ T.C.) For Time 75 Power snatch @35/25 B. 7 RFT (18’ T.C.) 10 DB Floor Press 2x@22.5/15 20 Sit Ups 35 DU
Read moreOUTSIDE DAY 96
25/02/21 A. 4 RFT (36’ T.C.) 1000m Row (800m Run-60/48 cal AB) 25 Push Up 15 Power Clean @60/40 10 Thursters @60/40 5 Power Snatch @60/40
Read moreOUTSIDE DAY 95
24/02/21 A. 10’ EMOM 30” max rep @max load Z-press choose a weight and don’t change it score= ton raised B. For Time (10’ T.c.) 21-15-9 Squat Clean @60/40 Push Press C. 4 RFT 20 Russian Twists @20/10 20 V-Ups 20 Flutter Kicks Rest 1’
Read moreOUTSIDE DAY 94
23/02/21 A. 8’ EMOM 40” max reps KB Lunges alt. @24/16 B. 20’ AMRAP 60/48 cal AB (80/65 Row) 60 American Swing @24/16 60 KB Snatch (30+30) 60 Goblet Squat
Read moreOUTSIDE DAY 93
22/02/21 A. E6’MOM 30” Max reps Hang Power Snatch @40/25 2’ rest E6’MOM 15” max reps Hang Power Snatch @50/35 B. 6 RDS In a 90” Window 200m Run then max reps of OHS @40/25 90” rest
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