Μάιος 2019

1 . e4mom x 4, rest 30'' - 40'' between exercises12 alternative back rack front step lunges - 8 bulgarian split squats - 10 split stance alternative jumps2 . e3mom x 4,10 dumbbell floor press - 8 double kettlebell push

1 . e2mom x 4, 10 double kettlebell long cycle (clean & jerk)2 . in 15 minbuy in 50 wall ball, then30 dumbbell snatches2 rope climbs20 dumbbell snatches4 rope climbs10 dumbbell snatches6 rope climbsthen amrap4 db thrusters right hand +

1 . 10 min practice hs walk2 . 5 rounds of8 m hs walk16 alternative pistols50 duscale:10 hspu / 10 box push ups16 assisted pistols / 20 goblet  squats50 heavy rope jumps3 . core training

1 . e2mom x 4, 2 snatch 2nd pull - 2 hang power snatch - 2 ohs2 . for time in teams of 2, partners change every 30 sectime cap 12 min100 kb swings80 wall ball60 burpees40 thrusters20 bar muscle

1 . e1,5mom x 4, 4 thrusters2 . 12  min amrap8 m walking lunges - 8 kettlebell snatch right hand8 t2b8 m walking lunges- 8 kettlebell snatch left hand8 strict pull ups 

1 . every 90 sec, 5 x 4 push press2 . in 16 minrun 1000 m, then amrap10 t2b / 10 k2e10 dumbbell clean40 du

1 . e2mom x 5, 3 back squat2 . 12 min amrap9 burpees12 alternative dumbbel snatch15 wall ball

1 . practice ring muscle up 10 min2 . emom16 min1st min 10 hs push ups2nd min 15 kb swings3rd min 15 hollow rock4th min 10 roll up to pistol squat or squat

for timerun 750m 10 rounds of 5 pull ups - 10 push ups - 15 air squats run 750m 10 rounds of 5 pull ups - 10 push ups - 15 air squats run 750mscalerun 500m 8 rounds

1 . e2mom x 4,  2 clean 2nd pull - 2 hang power clean - 2 hang squat clean2 . for time21-15-9 reps oft2b & thrusters