Φεβρουάριος 2019

25 min amrappartners rotate every 20 reps& continue to the next exerise20 thrusters20 burpees20 hang power snatch20 t2b20 back rack lunges20 pull ups 

1 . emom 5 min,2-4 bar muscle up / 2-4 banded muscle up / 2-4 box muscle up2 . emom 5 min,5-8 hspu / 12 hand release push ups3 . emom 5 min,5-8m is walk  / hs hold 15 sec4

1 . e2mom x 4,8 hang power clean, 15 wall ball2 . 10 min amrap,8 kettlebell snatch right hand8 kettlebell snatch left hand12 t2b

1 . e2mom x 4, 10 back squats5 rounds for time of:2 legless rope climbs, 20 dumbbell snatches, 10 each hand

1 . e3mom x 4, 16 walking lunges with 1 kb overhead & the other in front rack position (change hands every 8 reps) +10 double kettlebell snatch2 . e3mom x 4,10 box step over with 2 dumbbell  + 8 hang

1 . every 1,5 min x 4, 8 ohs2 . in 6 min find 2rm of hang power snatch3 . for time21-15-9thrusters & pull ups

1 . practice hs walk or ring muscle for 10 min (practice your weakness)2 . in front of the clock1st min 5-8 m hs walk / 8 hspu / 8 box push ups2nd min 2-4 strict ring muscle up / 4-6

1 . e2mom x 4, 5 hang squat clean2 . 4 rounds for time of9 hang power clean & jerk12 burpees over bar15 t2b

1a . e2mom x 4, 8 front squats2 . 12 min amrap20 pull ups20 sit ups with med ball 8/5 kg20 push press

1 . e3mom x 410 back rack back step lunges +10 dumbbell row right & 10 dumbbell row left hand2 . every 2,5 min x 410 romanian d.l. + 10 dumbbells or kettlebells floor press3 . 3 rounds of100 du/150 singles25