Ιούλιος 2022

1 . e2mom x 52 back squatsbeginers 5 reps2 . emom x 61 power clean3 . e3mom x 310 barbell bend over rows10 bench presses or 10 floor presses4 . 3 supersets of10 barbell biceps curls10 barbell overhead extensions

1 . e2mom x 53 dead stop dead lifts2 . e2mom x 45 push press3 . 15 min amrap50m farmers carry  with 2 db or kb10 bar muscle ups / 15 pull ups / 15 ring rows15 hspu / 20

1 . 8 min to build 2 heavy reps thruster2 . 8 min to build 2 heavy reps sdhp3 . 2-4-6-8-10-8-6-4-2reps for time ofsdhp + thrusters4 . 100 sit ups for time

1 . 10 min to build  a heavy  clean & jerkbeginers option: 3 hang power clean + 3 push press2 . e2mom x 42 front squats3 . in teams of 2 for time, change every 15 reps120 cal90 box jumps120

1 . 10 min to build a heavy 1 rep snatch2 . e2mom x 43 ohs3 . e2mom x 33 snatch pull4 . 21-15-9dead lift - hspuscale option. 21-15-9 dead lift / 9-6-3 wall walks

1 . 4 x 5 min rounds - 1 min rest between1st min box jumps2nd min push press3rd min cal row4th min  wall ball5th min  kb swings

1 . e2mom x 42 dead lift2 . e2,5mom x 310 bend over rows10 dual kb push presses3 . e4mom x 420/14 cal7 devil presses16m walking lunges with 2 db

1 . e4mom x 45 m hs walk5-8 ring muscle ups5-8 bar muscle upsscale option5 wall walks  or 10 hspu8 strict pull ups8 banded ring dips2 . 12 min amrap6 hang power snatches9 burpees over the box12 wall ball  

1 . e2mom x 41 power clean - 1 hang power clean - 1 split jerk2 . e2mom x 41 clean pull - 1 squat clean3 . emom 4 total rounds1st min 40 du / 60 su2nd min 10 hang

1 . e2mom x 42 back squats2 . e2mom x 38 barbell front rack walking lunges3 . 11 min amrap7 hspu / 15 hand release push ups15 kb swings2 rope climbs