Φεβρουάριος 2023

1 . e2mom x 53 front squats 70-75-80-82,5-85%2 .e5mom x 415/11 cal row10 one arm devil press10 one arm db ste over the box10 t2b

1 . e3mom x 48 thrusters + 2-3 rope climbs2 . 23.2 part A open workoutin 15 minutes as many reps as possible of5 burpee pull ups10 sattle sprintsadd 5 reps of burpee pull ups each roundScale optionin 15 minutes

1a . e1,5mom x45 clean pull, 1st starts from the ground the rest bellow the knee1b . e1,5mom x41 power clean + 2 hang power clean2 . emom 16 min1st min 10-15 burpees oer bar2nd min 10-15 db push press3rd

1 . e3mom x 48 dead lift 50-55% + 10 hspu or 20 hand release push ups2 . 18 min amrap14 alt db snatches12 burpees10 step over the box8 t2b

1 . A. e1,5mom x 45 snatch pull 1st bar starts from the ground the rest below the kneeB. e1,5mom x 45 hang power snatch2 . 30-20-10 reps for timepull upsfront rack walking lunges with one kbkb swingstime cap 10

1 . e2mom x 54 front squats60-65-70-75-80%2 . 23.1 open workout14 min amrap60 cal50 t2b40 wall30 power clean20 ring muscle upsScale option60 cal50 sit ups40 wall ball30 hang power clean20 dips

1 . 4 rounds of50 du20 cal10 db squat clean 22,5/15 kgrest 2 min2 . 15 min to build a heavy1 hang squat snatch + 1 ohs3 . rowing intervals4 sets of300m under 1:50200m under 2:05150m full speedrest 3 min

1 . 3 rounds50 du / 100 su15/11 cal row12 db squat cleanrest 2 min2 . emom 14 min40 sec work - 20 sec rest1st min cal2nd min burpees

1 . e2mom x 54 ohs squats 60-65-70-72,5-75%of max squat snatch2 . emom 20 min1st min 8 hang power clean2nd min 12 step over the box3rd min 15/11 cal4th min rest

1 . e2mom x 53 dead lift 70-75-80-85-87,5%2 . e3mom x 510 thrusters15 burpees over bar15 pull upsscale reps for beginers (10 reps all exercises)3 . 3x20-30 sec straight arms ring support3x10-15 sec bottom position ring support