21/01/21 A. 3 RFT (14’ T.C.) 400m Run (if it rains, 100 DU) 18 Front Squat @60/40 30 Sit-Up (no Ab-mat otherwise you drop the barbell on it) B. 9’ AMRAP 3 Power Clean @60/40 3 Push Jerk 6-6..9-9..12-12..15-15..18-18.. ad so on
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20/01/21 A. 9’ E90MOM (6 sets) 35 DU 9 DB FS @2×22.5/15 amrap cal AB/Row Score: cal 4’ rest B. 6’ AMRAP 6 DB OHS (3+3) @22.5/15 6 Burpees Facing DB and jump back 12/10 Cal Row (9/7 AB) 4’ Rest C. 9’ E90MOM (6 sets) 35 DU 6 DB Hang...
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19/01/21 NO DROP DAY A. 6’ AMRAP 20/15 Cal Row (15/10 AB) 15 Deadlift @40/30 9 Hang Power Clean 6 Push Jerk 3’ Rest B. 6’ AMRAP 3 Squat Snatch @40/30 6 OHS 9 Power Snatch 20/15 Cal Row (15/10 AB) 3’ Rest C. 6’ AMRAP 6 Push Jerk @40/30 9 Hang...
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18/01/21 A. 12’ AMRAP 4 – 8 – 12 – 16 – 20 etc. (cal) AB DB Hang clean and jerk @ 22.5/15 HR push up 5’ Rest athletes change positions after appropriate cleaning B. 12’ AMRAP 4 – 8 – 12 – 16 – 20 etc. (cal) Row DB snatch @ 22.5/15 Air squat
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16/01/21 A. 8’ EMOM Alt odd: max reps Thrusters @40/25 UB even: rest B. For Time (T.C. 9’) 21 Burpees 15 Thrusters @50/35 400 m Run 15 Thrusters @50/35 21 Burpees C. For Time (T.C. 5’) 800m Run
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15/01/21 30’ Every 10’ Minutes For Time A. 40 Deadlift @40/25 30 Power Snatch 20 OHS 10 Squat Snatch B. 40 Deadlift @50/35 30 Power Clean 20 Front Squat 10 Clean & Jerk C. 40 Deadlift @60/40 30 Squat Clean 20 Thrusters 10 Push Jerk
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14/01/21 A. 6’ AMRAP 10 Push Up 15 Air Squat 20 Sit Up 3’ Rest B. 8’ AMRAP 10 DB Thruster (5+5)@22,5/15 15 DB Box Step up @60/50 20 DB Snatch alt 3’ Rest C. 6’ AMRAP 10 Push Up 15 Air Squat 20 Sit Up 3’ Rest D. 8’ AMRAP 10 1 DB Devil
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13/01/21 A. 5 RFT (18’ t.c.) 7 Bear Complex UB 1 Bear Complex = Power clean Front squat Push press Back Squat push press BTN elite:70/45, Rx:60/40, Intermediate:50/35, Scaled:40/25 B. 9’ AMRAP 400m Run 50 DU
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12/01/21 30’ Every 5’ Minutes For Time 10 Burpees Box Jump @60/50 15 Goblet Squat @24/16 20 Kb Snatch (10+10) 40 DU
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11/01/21 A. For Time (35’ t.c.) From 10 to 1 Deadlift @60/40 Squat Clean @60/40 STOH @60/40 200m Run
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09/01/21 A. 4 RDS 5’ AMRAP 8 STOH DB @2*22.5/15 8 FS DB @2*22.5/15 8 Thrusters DB @2*22.5/15 8 Box Step UP @2*22.5/15 12/9 Cal AB/Row 3’ rest restart from where you stopped
Read moreOUTSIDE DAY 55
08/01/21 A. 6 RDS in a 5’ Window 2 RFT 10 burpees then bb complex UB 5 DL+ 4 Hang Power Clean + 3 FS + 2 Thruster + 1 Push Press @60/40
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