30/12/2022
1a. E2mom x 55-4-3-2-2 reps push press70-75-80-85-90%1b. E1,5mom x53 clean pull 80% of max clean2. Emom 20 min1st min 14/10 cal row2nd min 8 db box step over3rd min 50 du / 50 su4th min 10 s2o
29/12/2022
1. E1,5mom x 65-5-4-4-3-3 reps ohs60-65-70-75-80-80%E2mom x 42 squat snatches 60-85%beginers 3-4 hang powert snatches2 . FOR TIME 16' 10 TTB-5 C2B 8 CLEAN & SHOULDER TO OVERHEAD 12 BARBELL FACING BURPEES OVER10 TTB-5 C2B 16 CLEAN & SHOULDER TO OVERHEAD 12 BARBELL FACING BURPEES OVER10
28/12/2022
1. Emom x 61 squat clean + 1 split jerk 75%2. E2mom x 56-6-5-4-3 reps dead lift65-70-75-80-85%3. for time 15 min time cap40-30-20-10 reps wall ball80-60-40-20 reps du4-6-8-10 bar muscle upsscale option40-30-20-10 reps air squats100-80-60-40 reps su8-10-12-14 pull ups
27/12/2022
1. Emom x 66 back squats 60%Directly intoE2mom x 44 front squats 80%2a. 4 min amrap20/14 cal row15 burpees over the boxmax reps hang clean & s2o2b. 4 min amrap20/14 cal row15 burpees over the boxmax reps hang power snatchesscale
23/12/2022
1a . e1,5mom x 44 snatch pull 80% of max snatch1b . e1,5mom x 31 power snatch + 5 ohs 65-75-80% of max snatch1c . e1,5mom x 42 squat snatch2 . for time40 pull ups80 du20 thrusters30 burpees over the
22/12/2022
1 . 15 min to find 2 RM dead liftSCALE: 5 RM (less than 6 months)2 . 6 min amraps20 & burpees over bar ladder1-1, 2-2, 3-3, 4-4, 5-5
21/12/2022
1 . emom x 9, 1 power clean0-3 min 70%3-6 min 80%6-9 min 90% of TUESDAY 13 DECEMBER2 . emom 24 min1st min 5 hang power clean 70% of TUESDAY 13 DECEMBER2nd min 200/160 m row or 40 sec max metres3rd
20/12/2022
1 . e2mom x 63-3-2-2-2-10 reps strict press75-80-85-90-95-70%2 . for time with one db10 bar muscle ups - 30 db thrusters - 50 du20 c2b - 20 db thrusters - 50 du30 pull ups - 10 db thrusters - 50 duscale option10 banded
19/12/2022
1 . e1,5mom x 5, 0-7,5 min5 back squats 72,5%e2mom x 3, 8-14 min5 front squats 72,5%2 . emom 5 min15/11 cal row or 40 sec row as many cal as you candirectly intoemom 5 min15 t2bdirectly intoemom 5 min5
17/12/2022
emom 6 total rounds1st min 13/10 cal row or 40 sec2nd min 15 kb swings3rd min 11/8 cal air bike or 40 sec4th min 2 rope climbs5th min 13 burpees6th rest
