Μάιος 2023

1 . e2mom x 58 dead lift add 5% from previous week 10 reps2 . emom 20 min1st min 13/9 cal2nd min 10 ohs3rd min 12 burpees4th min 10 hang power clean

1 . e1,5mom x 61 squat snatch + 1 ohs65-70-75-80-80-80%of max squat snatch2 . 18 min amrap40 box step overs40 pull ups40 back step lunges40 hspu / 40 push ups

1 . e2mom x 55 back squat, add 5%from previous week 7 reps back squat2 . 4 x 4 min rounds with 2 min rest21/15 cal rowthen remaining time amrap7 db dead lifts - 7 t2b

1. In teams of 330 minutes amrapNo 1 runs 800 mNo2 amrap 5 burpees + 1 rope climbNo 3 amrap 5 db clean + 5 box jumps2. 3 sets of10 biceps barbell curl10 banded triceps extensions10 shoulder db lateral raises

1 . e2mom x 510 strict press 65-75%2 . 12 min amrap8 Devil press16 db back step lunges12 t2b3. 3 sets of10 bend over row10 ring push ups 

1 . e1,5mom x 61 power clean + 1squat clean75-75-80-80-85-85%2 . Emom  20 minutesFrom 0-5 10 thrustersFrom 5-10 10 burpees over barFrom 10-15 10 pull upsFrom 15-20 5 thrusters + 5 burpees + 5 pull upsScale reps depending on your

1 . e2,5mom x410 dead lift 65%2 . emom 24 min1st min 12/8 cal2nd min 3-5 ring muscle ups/ 10 dips3rd min 14 wall ball lunges4th min 5-8m hs walk/ 3-4 wall walks5th min 15 kb swings6th min 4-7 bar

1 . e1,5mom x 61 power snatch + 1 squat snatch75-75-80-80-85-85%2 . 18 min amrap50 heavy rope jumps20 goblet back step lunges10 deficit hspu2 legless rope climbs

1 . e2mom x 57 back squats 80-82,5%2 . 3 rounds of15 ohs15 c2b pull ups15 hang power clean15 t2b

4x5 min rounds 1 min restEvery round1 min row1 min wall ball1 min kb swings1 min push press1 min sit upsCount each exercise total min reps