31/1/2020
1 . front squat, e2mom2x3 80% - 1x2 85% - 1x2 87,5% - 1x2 90%2 . team wod, in teams of 220 syncronized burpees128 kettlebell snatces, 16 each partner, one rest as the other perform snatches40 syncronized overhead lunges with
30/1/2020
1 . e2mom x 5,1 power clean - 1 hang power clean - 1 hang squat clean2 . 3 rounds for time of50 air squats7 bar muscle ups / scale 15 pull ups or 25 ring rows10 hang power clean
29/1/2020 WEIGHTLIFTING
1 . e2mom x 6, 1 snatch2 . e2mom x 6, 1 clean & jerk3a . dead lift e2mom, 5-5-3-3-2-23b . push press e2mom, 5-5-3-34 . 3 sets of10 db floor press + 10 barbell bend over rowrest as needed
29/1/2020
1 . e1,5mom x 5, 4 push press2 . tabata thiswall ballburpees2 db hang power clean & jerksdu or heavy rope jumps8 rounds each, 20 sec work - 10 sec rest
28/1/2020
1 . e1,5mom x 5, 1 power snatch - 1 hang power snatch - 1 ohs2 . emom until fail5 pull ups - 5 burpees - 1 thruster5 pull ups -5 burpees - 2 thrusters5 pull ups - 5 burpees
27/1/2020 WEIGHTLIFTING
1 . e2mom x 6, 2 snatch 75%2 . e2mom x 6, 2 clean & jerk 75%3 . back squat e2mom2x5 -80%,2x3 -85%,1x2 -90%,1x2 -92,5%,1x2 -95%4 . 3 x ( 5 back head press snatch grip -10 goodmornings - 8
27/1/2020
1 . back squat e2mom, 5-5-3-3-2-22 . 7 min time cap for 21 - 15- 9 reps oft2b - wall ball - kb swingsthen 3 min amrap sit ups
24/1/2020
1 . front squat every 2 min2x5- 75%, 2x3 - 80%, 2x2 - 85%2 . 13 min amrap of30 du / 60 su20 air squats8 hang power snatches 40/25kg5 strict pull ups
23/1/2020
1 . e1,5mom x 5, 1 power clean + 2 hang power clean2 . 4 rounds with a dumbbell of8 lunges + 8 hang power clean & jerks + 4 burpees over db - right hand8 lunges + 8 hang
22/1/2020 WEIGHTLIFTING
1 . e1,5mom x 7, 1 power snatch - 1 ohs2 . e1,5mom x 7, 1 power clean - 2 split jerks3a . front squat, every 2 min2x5 - 82,5%, 2x3 - 87,5%, 2x2 - 92,5%3b . dead lift, every
