21/04/21 A. 14’ E2MOM 3 Power Clean TnG + Front Squat @BW B. For Time (10’ T.C.) 75 DU 20 Thrusters @60/40 30 Burpees 20 Power Clean @60/40 75 DU
Read moreOUTSIDE DAY 124
20/04/21 A. 6’ AMRAP 10 Push up 15 Push Press @40/30* 20 American Swing @24/16 4’ Rest B. 6’ AMRAP 10 Kb Snatch (5+5) @24/16 15 Front Squat @40/30* 20 Sit up 4’ Rest C. 8’ AMRAP 1200m Run in the remaning time max reps BURPEES *NO DROP
Read moreOUTSIDE DAY 123
19/04/21 A. 12’ AMRAP 10 Deadlift @80/55 20 Cal Row (15/12 AB) 30 Kb Russian Swing @24/16 400m run 5’ Rest B. For Time (15’ T.C.) 2 RDS 50 Thusters @20/15 60 Cal Row (48/36 AB
Read moreOUTSIDE DAY 122
17/04/21 A. 6’ EMOM 6 Thrusters @50/35 6 burpees 4’ rest B. 6’ EMOM 6 Power Clean @50/35 15 DU 4’ Rest 12’ E2MOM 3 Front Squat @50/35 3 Push Press 200m Run If you fail to complete your round within the set time, continue and finish it in the...
Read moreOUTSIDE DAY 121
16/04/21 A. 32’ E4MOM 200m run 5 Power Clean @70/45 10 STOH @70/45
Read moreOUTSIDE DAY 120
15/04/21 A. 8’ EMOM 4 Power Snatch TnG @60/40 B. For Time (15’ T.c.) 10 Kb Snatch (5+5)@24/16 10 Box Jump @60/50 20 Kb Snatch (10+10) 20 Box Jump 30 Kb Snatch (15+15) 30 Box Jump 40 Kb Snatch (20+20) 40 Box Jump
Read moreOUTSIDE DAY 119
14/04/21 A. 7’ AMRAP 7 Burpees Box Jump @60/50 7 DB Thrusters Alt @22.5/15 7 DB Snatch Alt 2’ Rest B. 9’ AMRAP 9 Burpees Box Jump @60/50 9 DB Push Press (alt arm/rd) 9 Box dips 2’ Rest C. 12’ AMRAP 12 Burpees Box Jump @60/50 12 Front Squat (alt...
Read moreOUTSIDE DAY 118
13/04/21 A. 10’ EMOM 5 Back Squat @BW B. 3 RFT 25 burpees 10 Hang Squat Clean @70/45 10 Front Racked Lunges
Read moreOUTSIDE DAY 117
12/04/21 A. 10’ EMOM 6 Push Press @1/2 BW B. 15’ AMRAP 6 Double KB STOH 12 Double KB Swing 18 Double KB Lunges 35 DU
Read moreOUTSIDE DAY 116
10/04/21 A. 5 SETS for Time (36’ T.C.) 400m Run Cleans* 3’ Rest *Set 1 – 9 Cleans @100/70 *Set 2 – 12 Cleans @80/55 *Set 3 – 15 Cleans @60/40 *Set 4 – 18 Cleans @40/30 *Set 5 – 100 Air Squat
Read moreOUTSIDE DAY 115
09/04/21 A. 15 SETS 30” Max Cal Row/AB 30” rest B. 3 RFT (15’ T.C.) 20 American Swing @24/16 35 Goblet Squat 90 DU
Read moreOUTSIDE DAY 114
08/04/21 A. For Time (20’ T.c) 2000m Run 150 Sit Up 30 Cleans&Jerk @60/40 To partition as you’d like: B. “Core” 3 SETS 30” Weighted Russian Twists Rest 30” 30” of V-Ups Rest 30” 30” of Hollow Body Rest 30”
Read more