Οκτώβριος 2021

1. E2mom x 3 7 hang power clean 6 front squat 5 push jerks Try unbroken2. AMRAP 8:00 10 Double Dumbbell Front Squats 20 Alternating Leg V-Ups 10 pull upsrest 2 min 3. AMRAP 8:00 10 hang snatches with double db 20 Alternating Leg V-Ups 30 plate hops

1. e2mom x 4 1 power clean - 1 hang squat clean 2 . AMRAP 7 5 Devil Press 30 Double Under/ 60 single unders -Rest 3:00- 3 . AMRAP 7 10 Thruster 30 Double Under/ 60 single unders

1 . e2mom x 43 hang power snatches - 3 ohs2 . 0-2 min 300/200 m row hard and fast2-4 min 25 box jumps4-6 min 10 bar muscle ups6-8 min 300/200 m row hard and fast8-10 min 25 jumps over

1 . emom 4 rounds1st min 15 swings2nd min 20 oh walking lunges with  a plate3rd min 15 v-ups2 . in teams of 22000m air bike - every 500m1000m row - every 250m1000m skierg - every 250mmen and women the

1 . e2,5mom x 48 back squats 60% + 8 db strict press2 . 12 min amrap30 du / 60 single unders10 db hang power db clean12 push ups15 air squats

1. 10 rounds for time of3 hang power clean and jerk3 burpees over bar2. For time40 - 30 - 20 walking lunges with 2 kb20 - 15 - 10 t2b or v-ups

1 . 20 min amrap30 kb swings20/15 cal10 burpees jump over the box20 db thrusters50 du / 75 single unders2 . 3 supersets8 upright row + max rep ring dips / assisted dips

1 . e2mom x 45 dead lift + 2 legless rope climbs2 . 8 min time cap for5 rounds of15 wall ball20 alternative hang db snatches10 pull ups / 15 ring rows3. 3 x 8 bulgarian split squats each leg

1 . e2mom x 45 push press2 . 3 rounds of15 cal10 hang power clean & jerks15 burpees over barrest 90 sec3 . 100 push ups for timetime cap 4 min

1 . e3mom x 38 hang power snatches12 t2b / k2e8 ohs2 . 10 min amrap35 du / 70 su8 burpees12 kb swings16 front rack, front step lunges with a kb3 . 100 sit ups for time