31/1/2023
1. E1,5mom x 62 snatch balance + 2 ohs2. 18 min amrap20 kb swings15 t2b / 15 v-ups20 wall ball15 push ups
30/1/2023
1. E2mom x 58 Back squat60-65-70-72,5-72,5%2. 12 min amrap12 alternative db snatches10 burpees over db8 deficit hspu / 12 push ups3. Emom x 5Butterfly kip drill on a box5-7 reps trying to find the motion of the butterfly pull ups
28/1/2023
1 . 30-20-10 reps for time offront rack walking lunges & t2b2 . 3 sets every 3 min10 strict ring rows + 10 barbell bend over row3 . 3 sets every 3 min15 banded face pulls + 15 barbell biceps
27/1/2023
1 . e2momx 42 snatch balance + 2 ohs 60-70%2 . e1,5mom x 35 snatch pull 60-70%3 . emom 20 mim1st min 4-6 wall walks2nd min 13-9 cal row3rd min 10 reps of dual db snatches (2 db)4th min 8
26/1/2023
1a . 3 x 15-20 sec chin over bar hold1b . emom 5 min, butterfly kip drill1c . every 30 sec x 103-5 reps butterfly chest to bar pull ups2 . 12 min amrap12 thrusters12 c2b pull ups*12 burpees*if 12
25/1/2023
1 . e2mom x 55 dead stop dead lift 60-70%2 . e2,5mom x 510 push presss 50-60% + 15 push ups3 . 30-20-10 reps for time ofalt db snatches & burpees
24/1/2023
1 . e2mom x 52 hang power clean + 4 front squats2 . 21-15-9 reps for time ofpower clean + ring dips3 . 3 rounds of15-20 sec l-sit hold30 hollow hold10 toes up romanian dead lift
23/1/2023
1 . e2mom x 54 back squats 65-70-75-80-85%2 . e3mom x 52 rounds of 10 ohs + 10 c2b pull upsevery 3 minutes try to increase 2 reps if is possibleex. 12 ohs + 12 c2b pull upsscale option:10 ohs
21/1/2023
1 . 3 rounds each for time of20/14 cal + 20 kb swings + 20 burpeesrest 2 min after each round2 . 3 rounds not for time* of10 upright row + 10 banded strict chin ups3 . 3 rounds not
20/1/2023
1a. E2mom x 45-3-2-2 reps strict press70-75-80-85%1b. E2mom x 3use the heaviest weight of strict press and perform one unbroken set of max rep push press every 2 minutes2. for time40-30 cal row40 front rack front step lunges with 2
