07/01/21 A. 9’ AMRAP 10/7 cal AB/Row 10 DB Snatch alt @22.5/15 10 V-Ups 2’ rest B. 9’ EMOM 12/9 cal AB/Row then Amrap DU 2’ rest C. 9’ AMRAP 10/7 cal AB/Row 10 DB Snatch alt @22.5/15 10 V-Ups
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04/01/21 Warm up OHS @ empty bb 10 @ 2020 5 @ 3131 5 @ 4241 rest 1’ between sets A. 10’ EMOM Alt even: 12 OHS @50/35 (UB) odd: 10 burpees B. 10’ EMOM Alt even: 5 muscle clean + 5 power clean (UB) odd: 5 push press + 5 push jerk (UB) RX:
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30/12/20 A. 5 RFT (6’ T.C) With 1 DB @22,5/15 10 Power Cleans (5+5) 10 Push Jerks (5+5) B. 4 RDS in a 6’ window perform 80/60 Cal Row (60/45 AB) then AMRAP Burpees facing DB and jump back rest 2’
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29/12/20 A. 6’ EMOM odd: max Squat Clean UB @60/40* even: rest *at least 5 UB B. 20’ E4MOM (5 RDS) 50 Double-Unders 15 Burpees 10 Front Squats @60/40
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28/12/20 Warm Up 1 Round for Quality 60” Row/Bike 30” Shoulder Taps 60” Row/Bike 30” Plank 60” Row/Bike 30’’ Russian Swing A. For Time (25’ T.C.) Buy in 2000m Row (85/60 cal AB) 150 DU then 10 RFT 4 (2+2) KB Snatch @32/24 4 (2+2) KB...
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23/12/20 A. 5 RFT (8’ T.C.) 10 Power Clean @50/35 UB 12 Burpees B. 18’ AMRAP 8 Burpees 10 DB Wheigthed Sit-Ups 12 DB Front Squats @22.5/15 14 DB Snatches alternating 32 DU
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22/12/20 A. For Time (12’ T.C) 35-27-23-16 American Swing @32/24 Alernating Hang DB Snatch B. 6 RFT (20’ T.C.) 400m Run 15 Air Squat 10 Lunges 5 burpees
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21/12/20 A. 8’ AMRAP for quality empty BB 5 Barbell High Pulls 5 Muscle Cleans 5 Strict Press 10 Alternating Lunges 200m run B. 24’ E4MOM (6 rds) 400m Run 12 Deadlift @60/40 9 Hang Power Clean 6 Jerk
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19/12/20 A. For Time (7’ T.C) 100 American Swing @32/24 B. For Time (25’ T.c.) 800m Run 21 Snatch @50/35 800m Run 21 Clean&Jerk @50/35 800m Run 21 Thrusters @50/35
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18/12/20 Warm Up 6’ AMRAP @empty BB 15 DU 5 Muscle Snatch 5 Push Press BTN 5 Snatch Balance A. For Time (25’ T.C.) 21-15-9 Power Snatch @ 35/25 OHS @35/25 50 burpees 9-15-21 Power Snatch @ 35/25 OHS @35/25
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17/12/20 A. 10’ EMOM max burpees box jump over@60/50 score= slowest round B. For Time 50 American Swing @24/16 50 1 KB Thruster (25+25) 50 American Swing 50 KB Snatch (25+25) Every minute 8 Box Jump @60/50 (from 0)
Read moreOUTSIDE DAY 43
16/12/20 A. 9’ EMOM Power Snatch for max reps @60/40 1-2-3: 15’’ 4-5-6: 20” 7-8-9: 30” B. For Time (16’ T.C.): buy-in 50/35 Cal AB (65/45 row) then 3 RDS 20 Wheigthed Sit-Ups (20/10) 20 Alternating Pistols
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