31/1/2022
1 . e2mom x 41 snatch - 1 hang squat snatch - 1 ohs2 . e1,5mom x 43-5 ring muscle ups / 8 ring dips + 4 ring pull ups false grip or 8 ring rows false grip3 . 7
29/1/2022
1 . e4mom x 48 strict chin ups8 ring dips15 hollow rock15 superman rock2 . in teams of 22 rounds each for time1000 m air bike - 500 m row - 250 m skierg
28/1/2022
1 . e3mom x 315 hspu + 16 step over the box with 2 db or 2 kbscale option 15 hand release push ups + 16 bodyweight step over the box2 . tabata thisburpees - alternative db snatches - sit
27/1/2022
1 . e2mom x 41 cluster - 1 push jerk - 1 split jerkscale option 1 cluster - 1 push press - 1 push jerk2 . 10 min amrap10 t2b - 10 dual hang db snathes or kb snathes -
26/1/2022
1 . e2,5mom x 44 dead lift - 2 legless rope climb2 . for time30-20-10 walking lunges with 2 kb7-5-3 wall walks3 . 50 pull ups for timeevery time you break 10 push ups
25/1/2022
1 . e2mom x 44-6 bar muscle ups - or banded muscle ups - or jumping muscle ups2 . from min 0-104 rounds of40 du / 80 su - 15 thrusters3. then from min 10-17 amrap of10 s2o - 10
24/1/2022
1 . e2mom x 31 clean + 2 front squats 85% of 1 rm clean2 . e2mom x 31 hang power clean + 1 hang squat clean3 . 5 min amrap10 wall ball - 7 burpees3 min rest5 min amrap10
22/1/2022
1 . emom 30 min1st min 12/9 cal skierg2nd min 15 kb swings3rd min 10/7 cal air bike4th min 10 db thrusters5th min 12/9 cal row6th min 35 du / 50 su
21/1/2022
1 . e2mom x 51 cluster - 1 thruster - 1 front squat2 . amrap in 10 minutes of:3 hang power snatches 30 double-unders / 30 single unders 6 hang power snatches 30 double-unders/ 30 single unders 9 hang power snatches 30 double-unders/ 30 single unders Etc.
20/1/2022
1 . 10 min practice ring muscle ups2 . in teams of 3, 25 min amrappartners 1. 3 rounds of 8 hang power clean - 8 front squats - 8 s2opartner 2. amrap calpartner 3. 15 t2b
