Σεπτέμβριος 2021

1 . e2mom x 45 dead liftuse the weight from friday 10/9/21 4 reps2 . 18 min amrap200 m run15 cal row10 pull ups10 db snatches

1 . e2mom x 41 snatch pull - 1 muscle snatch - 1 snatch balance - 1 ohs2 . emom 7 min5 hang power snatches5 t2b3 . 7 min amrap of this ladder1-2, 2-4, 3-6, 4-8,

1 . e2mom x 45 back squatsuse the weight you put on bar monday 6/9/21, 4 reps2 . 4 rounds for time of50 du / 100 su / 50 heavy rope jumps10 db hang power clean & jerks each handrest

1 . e2mom x 41 clean pull - 1 power clean - 1 hang power clean - 1 hang squat clean2 . 8 min amrap8 dips8 kb front rack walking lunges8 t2b3 . 3 sets of6-8 chin ups10 barbell tricep

1 . e2mom x 41 snatch pull - 1 snatch - 1 hang squat snatch - 1 ohs2 . for time40 sit ups20 hspu30 sit ups15 hspu20 sit ups10 hspuscale options:a. scale reps ex. 40-12, 30-8, 20-4b. push ups instead

1 . e2mom x 42 strict press, add 3-5 % from previous week2 . 10 min amrap8 wall ball8 swings8 db snatches right handnext round left hand3 . 4 sets of20 hollow rock20 superman rock

1. in teams of 3row 50-40-30-20 M /40-30-25-15 Wcal fast and hard, (420/330 total cal for the team)2. e2mom x 510 thrustersadd weight every round

1 , e2mom x 42 dead lifts add 3-5 % from previous week2 . 15-12-9 reps ofweighted strict pull upsstrict hspu3 . 3 sets of30 sec l-sit30 sec side plank each side15 snow angels8 cobra push ups

1 . e2mom x 52 back squats add 3-5% from previous week2 . 8 min amrap3-6-9-12-15

1 . in teams of 33000 m for time row, change every 250 m2400m / 200mor 6000 m for time air bike, change every 500 m3600m / 300mor 1800 m skierg, change every 150 m1500m / 125m2 . in teams