Μάρτιος 2022

1. e2mom x 51 cluster - 1 thruster2. 12 min amrap8 devil presses2 rope climbs30 du / 60 single unders

1 . e2mom x 41 squat snatch - 1 hang squat snatch2 . 20 min arap in teams of 3no1 20/14 calno2 amrap alternative db snatchesno3 20 sit ups

1 . e2mom x 37-10 hspu / 7-10 pike push ups3-5 ring muscle ups / 10 ring rows2 . e3mom x 310 ring push ups8-10 chin ups3 . amrap 9 min10 wall ball10 kb swings7 burpees

1 . e2mom x 5, 2 reps back squat 80-90 %2 . For time30-20-10t2b and 2 db front rack walking lunges3. 3 sets of10 db z-press and 10 australian pull ups

e3mom 36 min total time4 rounds, 3 min each0-3 min 500/400 m row3-6 min 20 burpees6-9 min 5 hang power clean - 5 front squats - 5 s2orepeat

1. emom 25 min1st min 8 dead lift2nd min 2-3 rope climbs3rd min 40 du / 60 su4rth min 3-5 wall walks5th min 13/9 cal row

1 . e2mom x 51 clean - 1 hang squat clean2 . e2mom x54-6 bar muscle upsscale use a band or a box or 10-15 pull ups or ring rows3. 100 sit ups for time

1. min 0-6 do this ladder1-1, 2-2, 3-3, 4-4

1. e2mom x 5-5-3-3-2 repsfront squats 70-90%2. 15 min amrap12 db dead lift9 db hang power clean6 db push press10 burpees

1 . in teams of 33 rounds each of15 thrusters - 15 / 11 cal rowthen 3 rounds of10 burpees over the box - 15 / 11 cal row2 . 3 rounds not for time of10 strict [ike push ups