31/8/2023
1 . e2mom x 6 / 1 clean + 1 hang squat clean 70-85% 2 . for time 50 du or 50 heavy rope jumps 25 hang power clean 50 du or 50 heavy rope jumps 15 thrusters 50 t2b / 50 k2e 10 thrusters 50 du or
30/8/2023
ΤΕΤΑΡΤΗ 30/8/2023 1 . gymnastics practice bar muscle ups 15-20 min 2 . 4 rounds for time of 12 strict hspu 20m front rack lunges or 16 pistols 10m hs walk scale: 12 hspu 20m front rack lunges 15/12 cal row 3 . 3 sets of 10 romanian dead lift 20 v-ups 10-15 sec
29/8/2023
ΤΡΙΤΗ 29/8/2023 1 . Ε2ΜΟΜ x 5, 2 power snatches 70-85% 2 . 4 rounds of 15 t2b 10 front squats 10 c2b / 10 pull ups 5 thrusters 3 . 3 sets of 15 barbell bench presses 15 ring rows
28/8/2023
1 . e2mom 8-6-4-2-2 reps back squat 70-95% 2 . 5 rounds for time of 50 du / 100 single unders 10 box jumps over 20 db snatches rest 1 min
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25/8/2023
1 . e2mom x 61 clean pull + 1 power clean + 1 push jerk2 . 4 rounds of18/15 cal row12 hang power snatches15 wall ball15 hspu or push ups
24/8/2023
1 . e2mom 10-8-6-4-4 reps dead lift60/82,5%2 . 15 min amrap3 wall walks or 5m hs walk12 db snatches15 burpee box jumps over3 . 3 sets of10 db biceps curl10 over barbell triceps extensionsrest as needed
23/8/2023
1. Gymnastics A. 4x15 sec ring support B 4x15 bottom ring support C. Emom x 5 4-7 ring muscle ups or 8-10 ring dips or dips or bar muscle ups if don't have ring muscle ups2. AMRAP 12 min 12 c2b 12 s2o 12 burpees over bar
22/8/2023
1 . e2momx 52 squat snatches2 . 21-15-9 reps offront squatsbar facing burpees3 . 3 sets of10 bench press10 banded pull ups
21/8/2023
1 . e2mom x 58-6-4-2-2 reps back squat2 . emom 15 min1st min 30 sec ski or row2nd min 3 wall walks3rd min 8 db snatch + 6 box jump over3 . 3 sets of10 barbell bend over row10 barbell
