Απρίλιος 2018

1 . 4x3 front squats every 1:302 . in 12 min amrap of15 push ups10 kettlebell swings10 box jumps

1 . e2mom for 8 min, 6 dumbell press, 5-7 weighted pull ups2 . e3mom for 12 min10 thrusters10 burpees over bar5 bar muscle upscale:10 thrusters10 burpees10 pull ups

for timerun 2000m, then2 rounds of50 kettlebell swings50 sit ups50 push ups

1 . emom 5 min,  2 snatch 2nd pull2 . 6 rounds for time7 hang power snatch7 t2btime cap 7 min3 . e2mom8 min,  8 bent row, 8 dips

1 . for time 2 rounds of1000 m run30 burpees15 dumbell snatch each5 rope climbs  

1 . every 1:30, 4x8 back squat2 . 11 min time cap100 du40 wall ball20 pull ups75 du30 wall ball15 pull up50 du20 wall ball10 pull up25 du10 wall ball5 pull upscale workout:11 min time cap100 su40 air squats20 jumping

in teams of 33 rounds each for time of15 s2o, 15 t2brest 4 minthe 3 rounds each for time of2 rope climbs, 10 dips, 20 swings

1 . e3mom for 15 min10 sdhp15 c2b pull ups50 duscale: 10 sdhp, 15 pull ups  or jumping pull ups, 75 singles2 . 1 min amrap burpees over barrest 1 min1 min amrap burpees

1 . e2mom  8 min, 5 dead lift2 . in 9 min amrap of this ladder, 10,9,8,

for timerun 1000m, then7 rounds of10 burpees box jumps10 dumbell snatch each handthen run 1000mscale: run 1000m, then5 rounds of10 burpees box jumps10 dumbell snatch each handthen run 1000m