Μάρτιος 2023

1 . e2mom x 52 split jerks 60-80% of max split jerkbeginers: practice movement with a pvc pipe or an empty bar behind neck 4-5 reps every 2 min4 reps every 2 minutes2 . emom 20 min1st min 12 alternative

1 . e1,5mom x 61 dead lift - 1 hang squat clean - 1+1 back step lunge2 . for time21 jumps over the box9 wall walks15 jumps over the box15 chest to wall hspu / 30 hand release push ups9

1 . e2mom x 55-4-3-2-2 reps dead lift65-75-80-80-82,5%2 . for time - time cap 8 min20-15-10-5 reps ofburpees & wall ball3 . e1,5mom x 3, 0-4,5 min20-30 sec chin over bar holde1,5mom x 3, 4,5-9 min7-10 banded strict chest to

1 . e1,5mom x 61 muscle snatch - 1 snatch balance - 2 ohs55-60-65-70-70-72,5% of max squat snatch2 . e4mom x 520/14 cal row one minute time cap10 hang power snatches*5 ring muscle ups / 10 dips*hang power snatches sould

1 . e2mom x 55-4-3-2-2 reps back squat70-75-80-85-90%2 . for time, 23  min cap6 rounds cindy3 rounds db DT4 rounds cindy2 rounds db DT2 rounds cindy1 round db DTcindy= 5 pull-ups, 10 push-ups and 15 squatsDT= 12 deadlifts, 9 hang

1 . e2mom x 55-4-3-2-2 reps push jerk50-60-70-80-85%2 . e3mom x 615 thrusters + 50 du   

1 . e1,5mom x 61 power clean + 1 squat clean2 . emom 20 min1st min 12/9 cal2nd min 12-15 wall ball3rd min 10-12 burpees4th min 12-15 kb swings

1. E2mom x 55 reps dead lift70-75-80-80-80%2. For time21 deadlifts, weight 1 (lightest) 21 chest-to-bar pull-ups 15 deadlifts, weight 2 15 bar muscle-ups 9 deadlifts, weight 3 (heaviest) 9 rope climbs 

WARM UP3 rounds of20 crossovers + 10 pvc passthrough + 10 ohs + 10 v-ups + 10 back extensions1. E1,5mom x 63 snatch pull + 3 muscle snatches2. 12-minute AMRAP:8 dumbbell snatches, arm 1 8 overhead walking-lunge steps, arm 1 8 dumbbell

1. E2mom x 53-3-2-2-2 reps front squats70-75-80-85-90%2. For time9 front squats, weight 1 (heaviest) 9 handstand walks, 25 feet or 9 wall walks 15 front squats, weight 2 15 ring muscle-ups or 15 pull ups + 15 dips 21 front squats, weight 3 (lightest) 21