Αύγουστος 2020

1 . e2mom x 45 back squat10 box step over with 2 db or 2 kb2 . 3 rounds for time of10 dead lift, 1x bw15 pull ups3 . 7 min amrap7 s2o7 t2b7 kb swings  

1 . e1,5mom x 51 snatch2 . e1,5 mom x 42 snatch pull3 . emom 15 min1st min 10 sdhp2nd min 10 thrusters3rd min 10 t2b

1a . 0-5 min3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)6 reps c&j1b . 5-10 min3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)5 reps c&j add weight1c . 10-15 min1 round of

1a . e2mom, min 0-63-5 strict ring muscle ups / 8 dips10 alt pistol squats / 10 alt box pistols1b . e2mom, min 6-123-5 ring muscle ups (not strict) / 8 dips7-10 strict hspu / box push ups2 . 21-15-9

1 . e2mom x 4, 8 back squats2 . 2 rounds of with 14 min time cap25 wall ball25 pull ups25 alt db snatches25 t2b25 kb swings

1 . e2mom x 44 hang power snatches2 rope climbs2 . 7 min ladderthrusters & burpees1-1, 2-2, 3-3,

1 . for time150 du / 300 single3 rounds of dt25 pull upsrun 1000m25 pull ups3 rounds of dt150 du / 300 single

1 . e1,5mom x 41 snatch2 . e1,5mom x 44 back squat3 . tabata8 rounds each, 20/10a. swingsb. push upsc. sit upsd. alternative db snatches

1 . e1,5mom x 44-6 bar muscle upsor box muscle up or banded muscle up2 . e2mom x 410 t2b10 ring dips3 . for time21-15-9 reps ofsdhp and box jumps over 

1 . 22 min amrap10 pull ups10 burpees10 thrusters50 du/ 100 su2 . 100 sit ups