Αύγουστος 2016

1. dead lift 5-3-2-2 every 1:302. amrap 7 min,7 box jumps,7 wall ball,14 american swings3. rest 2 min and perform for time 100 push ups, time cap 6 min

1. emom 4 min, 1 hang power snatch + 1 hang squat snatch2. emom 4 min, 2 snatch balance3. for time 30 t2b, 30 thrusters*, 30 burpees, 30 sdlhp*, 30  pull ups**, run 3000m* weight on bars sould be heavier

1. A. front squat 3-3-3 B. overhead squat 5-5-5 every 1:30 min2. in 9 min, 4 rounds of2 legless rope climb10 dead lift,then amrap of5 hang power clean5 hspu

1.  strict press 3-3-3-3 every 1:302. for time,run 1000m, then30 wall ball, 15 dead lift*, 3 legless rope climb20 wall ball,  10 dead lift*, 2 legless rope climb10 wall bal, 5 dead lift*, 1 legless  rope climb150 du / 450

1. practice clean & jerk 15 min,2. in 10 min40 burpees, thenamrap of9 t2b,7 box jumps,5 hang power snatch 

1. dead lift 5-5-5-52. in front of the clock 16 min1st min, 15 hollow rock2nd min, 15 superman rock3rd min, 10 bent over row4th min, 10 dips3. run 3 km at 130 bpm

1. emom 5 min, 2 snatch2. in 11 min,5 rounds of 4 press, 6 hang power clean, 8 dead liftthen amrap of5 hand stand walk/hspu, 10 kb snatch (5 each), 20 air squats

1. front squat 5-5-5 every 1:302. emom 7 min, 7 thrusters, 3 bar muscle up/ 6 c2b pull ups3.  for time50 burpees100 du / 300 single under1000m run

1. for time,150 du /450 single under , then4 rounds of 5 dead lift* - 5 hspu/10 hand release push ups - 5 bar** muscle ups/10 c2b pull ups,then run 1000m,then 21-15-9 reps of swings, wall ball,then run 2000m.*dead lift

1. strict press 5-5-5-5 every 1:302. tabata interval,pull ups, sit ups, push ups, squats8 sets of 20'' work - 10'' rest each exercise