Νοέμβριος 2018

1 . e4mom x 35 front squats - 8 kettlebell strict press each hand - 8 kettlebell snatch each hand2. e4mom x 38 reps each leg box step up - 10 ring dips - 6 reps 1 leg dead lift3

in teams of 2,1 . for time one round each partner12 hang power snatch - 12 burpees over bar -  12 thrusters10 hang power snatch - 10 burpees over bar -  10 thrusters8 hang power snatch - 8 burpees over

warm up, 3 rounds of30 du or 30 single under- 15 ring rows- 15 push ups- 15 hollow rock- 15 superman rock1.a. emom 4 min, 3-5 strict ring muscle up1.b. emom 4 min, 5-8 hspu1.c. 2 min time cap 20m

1 . in front of the clock 12 min1st min, 2 dead lift2nd min, 10 double kettlebell push press3rd min, 2 legless rope climb2 . 6 min amrap25 hang power cleanthen max rep wall ball

1 . every 1:30 4 sets of 5 reps OHS2 . do this ladder for time10,9,8

1 . in front of the clock1 min amrap back squat - rest 2 min1 min amrap box jumps over the box - rest 2 min1 min amrap back squats - rest 2 min1 min amrap box jumps over the

in teams of 21 . 3 rounds each10 hang power clean15 kb swings10 burpees over bar2 . 3 rounds each20 t2b / 20 k2e10 dumbbell snatch each hand

0-3 min 15 bar muscle up3-6 min 20m hs walk6-9 min 30 ring dips9-12 min 30 hspu12-15 min 9 legless L-sit rope climbs18-21 min 30 alternative pistol squats21-24 min 40 ring push upsscale:0-3 min  box muscle up or banded3-6 min  20 sec

1 . 4x [3 hang power snatch + 3 hang squat snatch + 3 ohs] every 2:30''2 . in 7  min amrap of this ladder1-2-3-4

1 . 5x2 reps back squat every 2 min (find 2 rm)scale: 5x5 reps2 . in front of the clock 9 min1 min amrap wall ball* - rest 1 min1 min amrap burpees   - rest 1 min1 min amrap kb