Ιανουάριος 2017

1. every 1:30 min 5 rounds, 1 power snatch - 1 hang squat snatch - 1 snatch balanceskale, 2 hang power snatch - 2 ohs2. in 11 min amrap,buy in 200 du,10 kettlebell snatch each hand,10 burpees,5 bar muscle upskale

1. emom 5 min, 3 back squat2. for time,  30-20-10 reps ofwall ballhand release push upst2b

in teams of 21. 2 min amrap s2o eachcount reps x weight2. 5 min amrap7 thrusters 7 pull upsrotate after every round2 min rest and3. perform 20 syncronized burpeesand then 3 rounds each of7 hang power snatch10 sdlhpuse same weight

1. practice bar muscle up or batterfly pull ups 10 min2. 5 rounds for time of10 ohs10 t2b

1. e2mom x 4, 10 dead lift 60%2. tabata this,hspu or hs hold,weighted lunges with a 10/5kg plate overhead,ground 2 overhead,burpees over bar,20 sec work, 10 sec rest,rotate exercises 

amrap 20 min,20 wall ball15 american swings10 dips2 legless rope climb 

1. emom 6 min, 1 power clean, 1 hang squat clean, 2 front squat2. for time,buy in 200 du, then21 s2o, 21 pull ups,15 s2o, 15 c2b pull ups,9 s2o, 9 bar muscle up,time cap 11 minskale workout500 single unders,21

every 4 min for 5 rounds4 hang power snatch5 ring muscle up / bar muscle up / 10 c2b6 hang power clean & jerk7 burpees over bar8 sdlhp30 du

1. emom 5 min, 4 strict ring muscle up2. for time50 burpees50 american swings50 t2b50 thrusters (40-25kg, skale 30-20kg)time cap 14 min 

1. emom 5 min, 2 dead lift 75%2. in 15 min amrap of,20 wall ball40 sit ups20 sdlhp40 hand release push ups20 ohs