Νοέμβριος 2022

1 . e2mom x 55-4-3-2-2 reps push jerk70-75-80-85-90%2 . 12 min amrap10 one arm devil press10 box jumps10 hspu / 15 hand release push ups3 . 3 sets of30 sec l-sit (total time)30 sec side plank each side

1 . e1,5mom x 61 power clean + 1 hang power clean + 1 push jerk2 . emom 20 min1st min 13/9 cal row - 11/7 cal air bike2nd min 15 wall ball3rd  6 hang power clean4th min 12 alt

1 . e2mom x 65-5-4-4-3-3 reps front squat70-75-80-85-90-92,5%2 . 3 rounds for time100 du25 t2b15 thrustersscale option::150 su25 v-ups15 thrusters

Warm up 3 rounds for quality of movement1 minute row6 windmill each side10 soots press10 Romanian dead lift with toes elevated1. E2mom x 4, 0-8 minute2 squat snatches60-70-75-80%Then e1,5mom x 5, 8-15,5 minute1 squat snatch80-85-90-92,5-95%2. GymnasticsA. Practice hs walk with

1. E2mom x 45 hang power snatches1 legless rope climb2. 21-15-9 reps for time ofFront squats and burpees over bar3. 3 sets of15 barbell biceps curl15 barbell overhead triceps extensions

1. E1,5mom x 61 push press +1 push jerk + 1 split jerkBeginers : 3 push press2. 3 rounds for time of20 wall ball15 pull ups10 hang power cleanrest 4 minutes and1 round for time of40 wall ball30 pull ups20

1. E1,5mom x 61 power clean + 1 squat cleanBeginers : 1 power clean + 1 front squat2. 10 min amrap10 box jumps over20 alternative hang db snatches3. 3 sets e2,5mom of10 ring dips or ring push ups10 db hammer

1. E2mom x 68-6-4-4-3-3reps dead lift70-75-80-85-90-90%2. 5 rounds for time of1 rope climb5 bar muscle ups1 rope climb10 hang power snatchesBeginers option5 rounds for time of2 rope walks10 ring rows or 10 pull ups2 rope walks10 hang power snatches

1a . e1,5mom x 41 power snatch + 3 ohs70-75-80-85% of max power snatch1b. emom 9 min1 squat snatch3x70%, 3x75%, 3x80% of max squat snatchbeginers: 1 hang power snatch2 . 6 rounds for time6 strict hspu/ 6 pike push ups12

1 . e2mom x 65-3-2-2-1-10 reps back squat75-80-85-90-95-70%2 . 5 rounds for time of1 round db DT*1 round CINDY*DT= 12 db dead lifts+ 9 db hang power cleans+ 6 db s2oCINDY= 5 pull ups+ 10 push ups+ 15 air squats