17/02/21 A. 15’ E3MOM (5 RDS): 200 m run 20 Single Dumbbell Thrusters 10 each arm @22.5/15 10 DB Facing burpees jump over and back B. For Time (11’ T.C.) 100 DU 42-30-18 DB Snatch alt @22.5/15 Situps 100 DU
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16/02/21 A. 14’ AMRAP 14 American Swing @24/16 14 Pistols Alt 40 DU B. 6 RFT (16’ T.C.) 25/18 Cal Row (20/15 AB) 20 KB Front Racked Squat @24/16
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15/02/21 A. 6’ E30”MOM 5 Clean&Jerk UB TnG @40/30 B. 3 RFT (27’ T.C.) 400m Run 30 Thrusters @40/30 15 Power Clean 10 Burpees 3’ rest
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13/02/21 A. For time: (35’ T.C.) 2000m Row (95/70 cal AB) 60 Kb Snatch @24/16 80 Thrusters @20/15 1000m Row (50/35 cal AB) 60 Kb C&J @24/16 40 Thrusters @40/30
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12/02/21 A. barbell cycling 5’ E30”MOM max reps squat snatch* 30″ rest *choose a weight that guarantees you the maximum number of unbroken reps with perfect technique B. For Time 20 Snatch @60/40 rest untill 10’ then For Time (6’ Time cap)...
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11/02/21 A. 8’ EMOM alt. odd: 10/8 cal AB (14/12 Row) even: 10 v-ups B. 25’ E5MOM (5 sets) 8 Burpee Box Jump @60/50 20/15 Cal AB (300/250m Row) 8 Burpee Box Jump @60/50
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10/02/21 A. 15’ E3MOM 15 Burpees 12 Russian Swings @24/16 9 Goblet Squats 6 Snatch B. 12’ AMRAP 50 DU 5 KB Complex* KB Complex = 1HSW + 1CL+ 1 Press + 1 Snatch (SX + DX)
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09/02/21 A. For Time (36’ T.C.) Annie 50-40-30-20-10 DU Sit-ups Then 4 RDS 15 DB STOH @2×22.5/15 15 DB Front Squat then 1200m Run then 2 RDS of “DT” (DB version) 12 DL 9 HPC 6 STOH
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08/02/21 A. 2 RFT (13’ Time Cap) 200m Run 3+3 DB Thrusters @22,5/15 200m Run 6+6 DB Thrusters 200m Run 9+9 DB Thrusters B. 6 RFT (17’ time cap) 10 Devil Press alt @22,5/15 20 sit-ups
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08/02/21 A. 2 RFT (13’ Time Cap) 200m Run 3+3 DB Thrusters @22,5/15 200m Run 6+6 DB Thrusters 200m Run 9+9 DB Thrusters B. 6 RFT (17’ time cap) 10 Devil Press alt @22,5/15 20 sit-ups
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06/02/21 A. 6’ E90”MOM 10 GTOH UB @50/35 B. For Time (21’ T.c.) 100 Weighted Sit Up @20/10 1600m Run 75 burpees jumping on plate
Read moreOUTSIDE DAY 79
05/02/21 A. 7’ AMRAP 20/15 Cal AB (300/250m Row) 15 Air Squat 3’ rest then B. 20’ E5MOM (4 sets) 20/15 Cal AB (300/250m Row) 12 DB Facing burpees jump over and back 12 DB Push Jerk @2×22.5/15
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