Νοέμβριος 2021

1 . emom x 75 chin ups - 5 ring dips2 . 10 rounds for time3 hang power snatch - 3 ohs - 3 burpees over bar3 . rest 3 min and perform1 max rep setof bar muscle ups rest

1 . e2mom x 51 snatch pull - 1 power snatch - 1 squat snatch - 1 ohs2 . 12 rounds for time8 wall-ball shots 3 handstand push-ups / 6 push ups 1 power cleantime cap 14 min 

1 . in teams of 22000m row, change every 250m2 . in teams of 24 rounds each of12 db dead lift9 db clean6 db push press3 . in teams of 22000m air bike, change every 500m1000m skierg, change every 250m50

1 . e2mom x 51 clean pull - 1 squat clean - 1 front squat - 1 split jerk2 .  for time500m row then 4 rounds8 hang power clean & jerks8 walking lunges with 2 kb front rack4 bar muscle

1. e2mom x 44 dead lift 70% 1rm + 10-15 floor presses2. e3mom x 410 hang power snatches10 burpees over bar10 thrusters3. 3 rounds of12-15 tricep dips12-15 double db bend row

1 . e2mom x 5, 3 front squats 75-85%2 . 4 rounds each for time, rest 90'' min between20-15 cal row, 15/11 cal air bike, 15/11 cal skierg15 s2o12 burpees box jumps over10 pull upsscale: 15-10 cal row, 10/7 cal

1 . e1,5mom x 58-12 pull upsfocus on techniquemaster yor kipping or butterfly pull upsscale banded kipping pull ups2 . emom 5 min5-7 kipping hspu1 rope climb3 . 10 min amrap15 wall ball16 alternative hang db snatches10 t2b - 10

1 . e2mom x 51 snatch pull - 2 muscle snatches - 1 snatch balance - 2 ohs2 . 10 rounds for time of3 hang power clean & jerk3 burpees over bartime cap 6 min3 . for time25 thrusters, (use

1 . 5 rounds each for time, 90 sec rest between20-15 cal row / 15-11 air bike16 v-ups8 hang power snatches2 rope climbs2 . 3 rounds of10 biceps curl10 banded triceps extensions10 shoulder lateral raises

1. e2mom x 41 clean pull - 1 hang squat clean - 1 squat clean (80-85% 1rm clean)2. e2mom x 45 strict press + 4 push press + 3 push jerks (60-65% 1 rm strict press)3. in 15 min500m row75