Ιούλιος 2021

in teams of 3,  30 min amrapno 1 - 50/40 cal rowno 2 - amrap of 7 t2b - 7 hang power snatchesno 3 - amrap of 7 push ups - 7 kb swings - 7 wall ball

1 .  e2mom from min 0-6, 3 strict pressmin 6-12, 3 push press2 . 15 min amrap10 pull ups - 10 m walking lunges10 dual db clean & jerks - 10 m walking lunges 

1. 21-15-9 reps for time ofback squats and chest floor presses2. e2mom9 hang power clean - 3 legless rope climbs6 hang power clean (add weight) - 2 legless rope climbs3 hang power clean (add weight) - 1 legless rope climb3.

1 . in 8 min build a heavy1 power snatch + 1 hang power snatch2 . emom 121st min 10-15 cal2nd min 15 kb swings3rd min 6 pull ups 12 push up3 . 3 sets of15 ring rows10 triceps dips

1 . e3mom x 38 hang power clean & jerk2 legless rope climbs / 2 rope walks12 kb swings2 . in 5 min amrap of 10-8-6-4-2-4-6

1 . tabata - 8 sets of 20 sec work 10 sec rest same exerciserest 1 min between exercisesa. calb. thrustersc. v-upsd. push presses2 . 3 sets every 3 min of8 barbell bend row8 barbell up right row8 australian pull

1 . e3mom x 35 dead lift + 10-15 hspu / 10-15 box-push ups2 . 12 min time cap for40 m overhead dual kb carry10 bar muscle ups* / 10 box bar muscle ups / banded bar muscle ups30 m

1 . in teams of 2for time100 hang power snatches 100 push presses 100 cal / 100 sdhp 100 front squatssplit reps as you want 

1 . emom 12 min1st min 20 alternative hang db snatches2nd min 10-15 pull ups3rd min 15/10 cal2 . e2mom x 41 snatch pull - 1 hang power snatch - 1 hang squat snatch - 1 ohs3 . 3 rounds

1 . e3mom x 37 hang power clean5 front squats3 push jerks(try unbroken)2 . 18 min amrap in teams of 3a. 40 / 30 calb. amrap 3 hang power snatches + 3 burpees over barc. rests3 . 2 sets of