Σεπτέμβριος 2023

In teams of 2 3 rounds of25/20 cal row each50 wall ball split reps as you want25/20 cal Bikeerg each50 kb swings split reps as you want25/20 cal skierg each50 burpees split reps as you want20/15 cal airbike each2000 m

1. E2mom x 5, 10 strict press 50-60% 2. Team wod In teams of 2 5 rounds each 10 power snatches 200 m run

1. E1,5mom x 4, 5 clean pull 2. E1,5mom x 5, 3 hang power clean + 1 push jerk 3. E2,5mom x4, 16 back rack walking lunges 4. E3mom x 4, 10 Romanian dead lift + 15 90-90 glute bridges

1. E2mom x 5, 1 power clean + 1 hang squat clean 2. For time 15-12-9 reps of thrusters and t2b, then 15-12-9 reps of front squats and pull ups 3. 3 sets of 10 barbell biceps curl and 10 banded tricep extensions

1. E2mom x 5, 8 dead lift 60-70 % 2. Emom 20 min 1st min 12/8 cal row 2nd min 12 db snatches 3rd min 10 step ups 4th min 12 wall bal

Barbell lovers1. E1,5mom x 4, 4 muscle snatches 2. E1,5mom x4, 4 hang power snatches 3. E3mom x4, superset 10 bench press + 15 push ups4. 4 sets of 15 triceps dips

1. E2mom x 5 2 hang squat snatches 60-85% 2. 18 min time cap 50/42 cal row 40 hspu / 60 push ups 30 bbjo 20 devil press one db 10 muscle ups / 20 dips

1. E2mom x 5, 5 back squats 70-80% 2. 15 min amrap 35 du 10 db dead lift 2 rope climbs 3. 3 sets of 10 ring push ups

1 . e2mom x 55 strict press, 70-80%2 . emom 20 min1st min 13/9 cal row2nd min 15 kb swings3rd min 10 box jumps over4th min 2 legless rope climbs

BARBELL LOVERS1 . E2MOMX 4, 5 HANG POWER CLEAN2 . E2MOM X 4, 8 BACK STEP LUNGES3 . E4MOM X 4, 5 ONE LEG DEAD LIFTS + 8 BULGARIAN SPLIT SQUATS (OPTIONAL BAR / BACK RACK)4 . 2 SETS 15