Νοέμβριος 2015

SPORT1. emom 10', 1st min 8-10 strict pull ups, 2nd min 8-10 dips

SPORT1. e2mom for 14', 6 hang power clean, 9 burpees, 15 american swings, rest 4'2. amrap 8', 30 sit ups, 20 squats, 10 dead liftADVANCE1.  A. emom 5', 3 clean 75%, rest 1' B. emom 5', 2 push jerk 80% rest

SPORT1. practice snatch 15'2. amrap in 1', push press 30/20kg, 1' rest,amrap in 1' box jumps, 1 min rest,amrap in 1', burpees over bar, 1' rest,amrap in 1' american swings 16/8kgADVANCE1. dead lift 15', to build 1 max rep2. emom

SPORT1. e2mom for 4 rounds, 8 kettlebell thruster left hand, 8 k.b. thruster right hand, 16 sumo dead lift high pull with k.b.2. in 15 min amrap of  40-30-20-10 reps of goblet squat, push ups, sit upsADVANCE1. A. shoulder mobility

SPORT1. e2mom for 10', 5 strict pull ups, 10 push ups, 15 american swings2. in teams of 2, amrap 11', one does plank, the other  40 single unders, 20 dead lift, 10 push press, count total reps, 15 reps penalty

SPORTwarm up 4 rounds of 7 med ball clean, 10 push ups1. e2mom, for 1o min, 3 hang power clean, 6 thrusters, 9 burpees over bar2. 5 rounds of 30 lunges with a medball, 15 wall ball (alternative lunges, step

SPORT1. e2mom for 10 min, 5 power snatch, 10 burpees2. for time in teams of 2, 60 front squats, 60 dead lift, 60 push press, 60 sdlhp  partners change every 15 repsADVANCE1. practice snatch 15 min2. A. snatch balance B.

SPORT1. practice snatch 15 min2. amrap 11 min min, 9 wall ball, 15 swings, 21 sit upsADVANCE1. A. clean 1st pull 3x3 B. clean 2nd pull e2mom2. emom 5 min, 1 clean 80% rest 2 min3. emom 5 min, 3

SPORT1. emom 10 min, 1st min 10 dead lift, 2nd min 20 push ups

SPORT1. A.push press 3-3-3 B. strict press 5-5-52. amrap 8 min, 20 knees 2 elbows, 30 russian swings, 40 air squatsADVANCE1. practice hang power snatch 10 min2. e2mom for 10 min, 1 hang power snatch, 1 hang squat snatch, 1