07/04/21 A. 16’ E4MOM 25/20 Cal AB (35/28 Row) 15 Push Press @40/30 * B. 3 SETS 3’ AMRAP 15 Cal Row (12 AB) 10 Power Clean TnG UB * max reps burpees 90” Rest * “No Drop” (not even the last repetition)
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06/04/21 A. 3 Sets (every 10’) For time 75 DU 50 DB Snatch Alt @22.5/15 25 DB Box Step-up @22.5/15 400 m Run B. “Core” 6’ EMOM 40” Prone Plank 40” Hollow Hold 40” Superman Hold
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14/03/21 DOMENICA – DA DOMANI SIAMO ZONA ROSSA A. 4 SETS + surprise 4’ EMOM for max reps DB or KB @your fitness level 1-Devil press alternating 2-Burpees deadlift 3-Burpees Pow Clean+ FS alt 4-Burpees C&J alt 3’ Rest B. “Core” 4 sets...
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13/03/21 A. 3 Sets (every 8’) 3 RFT 12 Burpees 10 DB Snatch Alt @22.5/15 8 DB STOH (4+4) B. 4 RDS 30” max reps DB Floor Press 30” Rest 60” Plank
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12/03/21 A. 7’ AMRAP 7 burpees 7 American Swing @24/16 7 Goblet Squat 3’ Rest B. 7’ AMRAP 50 DU 7 KB Snatch DX @24/16 7 KB Snatch SX 7 Goblet Squat 3’ Rest C. 7’ AMRAP 200m Run 7 KB Clean&Jerk DX @24/16 7 KB Clean&Jerk SX 7 Goblet Squat...
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11/03/21 A. For Time (5’ T.C.) 30 Devill Press @22.5/15 4’ Rest B. 4 RFT 200m Run 25 DB Snatch Alt @22.5/15 B. 2 RDS 60” Prone Plank Hold 60” Side Plank Hold 60” Supine Plank Hold 60” Side Plank Hold 2’ Rest
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10/03/21 A. 3 Sets (every 10’) 800 Meter Run 25/20 Cal AB (500/400m Row) 20 Deadlifts @80/55 B. Midline 3 SETS 10 Side Plank Reach-Throughs each side 20 Superman Punches 30 second Hollow Hold Rest 30”
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09/03/21 A. 5 RDS In a 90’’ window 18/12 Cal AB (24/18 Row) max reps burpees box jump 90” rest B. For Time (15’ T.C.) 50/40 Cal AB (850/700m Row) 30 Goblet Squats @24/16) 40/30 Cal AB (700/600m Row) 20 Goblet Squats 30/20 Cal AB (500/400m Row) 10...
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08/03/21 A. “Swinging Murph” For Time (36’ T.C.) 1600m Run 10 RDS 10 Push Up 20 Russian Swing @24/16 30 Air Squat 1600m Run
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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
Read moreOUTSIDE DAY 102
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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