31/10/2018
1 . emom 8 min1st min 15 hollow rock2nd min 15 superman rock2 . 30 bar muscle uptime cap 5 min3 . 7 min amrap5 hspu10 t2bscale option for 2 & 3:2 . 30 banded bar muscle up or from
30/10/2018
1 . 6 min to find a heavy 3 reps hang power clean2 . 15 min amrap20 dumbbell press (10L + 10R)20 suitcase lunges20 dumbbell snatch (10L + 10R)20 wall ball
29/10/2018
1 . e3mom x 410 back squat - 15 t2b / 15 k2e2 . for time buy in 150 du / 150 single under30 swings - 15 burpees20 swings - 10 burpees10 swings - 5 burpeescash out run 1000 m
25/10/2018
1 . 5 rounds of10 thrusters7 burpees over barrest 5 min and perform5 rounds for time of10 hang power clean and jerk14 pull upsscale option: 5 rounds of7 thrusters or 7 push press7 burpeesrest 5 min and5 rounds of7 hang
24/10/2018
1 . emom 4 rounds1st min, 15 t2b / 15 k2e2nd min, 2 strict ring muscle up + 3 ring muscle up / 10 ring dips3rd min, 7 hspu / 15 hand release push ups4th min rest and repeat2 . e3mom
23/10/2018
1 . e4mom x 4, 8 hang power snatch, 8 burpees over bar, max rep c2b pull upsscale option: 8 hang power snatch, 8 burpees, max rep pull ups or ring rows2 . 6 min amrap,10 kb swings8 alternative front rack
22/10/2018
1 . e3mom x 3, 15 back squats2 . tabata*, wall ballrest 1'tabata, sit upsrest 1'tabata, push ups*tabata - 8 rounds, 20 sec work - 10 sec rest
19/10/2018
1 . e3mom, 3 rounds of20 unbroken swings,then 1' plank2 . e3mom x 3,20 unbroken thrusters3 . e3mom 4 rounds of10 hang power clean & press (with 2 dumbbells) - 50 heavy rope jumps
18/10/2018
1 . e3mom x 410 hang power snatch - 50 du2 . amrap 9'1 . 8 kettlebell snatch - 6 overhead lunges - 6 step over the box, right hand2 . 8 kettlebell snatch - 6 overhead lunges - 6
17/10/2018
1 . emom 10'1 - 10 t2b2 - 7 hspu2 . e4mom x 415 hand release push ups - 12 dips - 5 strict pull ups - 8 chin ups
