30/12/2021
1 . 4 rounds of60m farmers carry*10 hang power snatches**15 t2b/ 15 v-ups2 . 4 rounds of15m walking lunges*10 hang power clean**10 hspu / 20 hand release push ups* with 2 db or kb**add 5kg m / 2,5kg w every
29/12/2021
1 . e2mom x 41 clean pull - 1 hang squat clean - 1 front squat - 1 back step lunge2 . 21-15-9 repss2o - calrest 4 min3 . 5 rounds of15 pull ups/ring rows - 50 du / 100
28/12/2021
in teams of 220 synchronized burpees30 snatches, 3-340 synchronized sit ups50 power clean, 5-560 synchronized kb swings70 jumps over the box, 7-780 wall ball, 10-1090 push ups, 15-15100 du / 150 su performed together
27/12/2021
1. e2mom, 5-5-3-3-2 reps back squat 70-85%2. 6 min amrap5 hang power clean - 5 push press - 5 burpees over bar4 min rest3. 6 min amrap25 du - 7 thrusters
23/12/2021
1 . 8 min time cap30-20-10m front rack walking lunges,push ups,alternative db snatches2 . in teams of 3, 20 min time cap1500 m row / 3000m air bike for timechange every 250m / 500m150 burpees, change every 25 reps150 wall
22/12/2021
1 . e3mom x 415/10 cal - 50 du - 8 hang power clean2 . for time18-12-6 reps front squats - 9-6-3 reps muscle upsscale: banded muscle ups or 18-12-6 reps pull ups3 . 3 rounds of10 bicep curls10 tricep extensions
21/12/2021
1 . e2mom x 415 hspu or 8m hs walk2 . e2mom x 43 hang power snatches - 6 ohs3 . 21-15-9 reps ofstep over the box with a db - 2db push jerks
20/12/2021
1 . e2mom x 55 back squats 70-80%2 . 7 min amrap8 thrusters - 8 t2b3 . e2,5mom x 38 weighted pull ups8 strict ring dips
17/12/2021
1 . e1,5mom x 4, 2 dead lift2 . in 18 minbuy in 500 m row - skierg / 1000 m air bikethen 3 rounds of1 round db DT - 20 wall ballthen 3 rounds of1 round DT - 20 t2bthen amrap
16/12/2021
1 . 3 min amrap3 hang power snatches3 burpees over barrest 3 min3 min amrap3 hang power clean & jerk3 burpees over bar2 . 4 rounds of1st min 4-6 bar muscle ups / banded muscle ups / box m.u.2nd min
