Νοέμβριος 2023

1 . e2mom x 42 hang power snatch + 2 hang squat snatch2 . e4mom x 412 reverse lunges + 12 weighted step ups3 . e2mom x 35 snatch pull4 . 3 sets of barbell lying tricep extensions

1 . e2mom x 54-3-3-2-2 squat snatch2 . emom 20 min1st min 12/9 cal row2nd min 2-3 rope climbs3rd min 15 thrusters4th min rest

1 . e1,5mom x 55 weighted pull ups2 . e1,5mom x 55-8m hs walk or max hs hold on wall3 . 3 rounds for time of30 kb swings20 t2b7 wall walks

1 . e2mom x 5 squat clean4-3-3-2-2 reps2 . 15 min amrap7 hang power clean15 wall ball20 shuttle run x 5m

1 . e2mom x 43 hang power clean + 2 hang squat clean2 . e2,5mom x 410 bench press3 . e3mom x 410 romanian dead lifts10 lateral lunges4 . 3 sets of 12-15 barbell bicep curl

1 . e2mom x 48 back squat 65-75%2 . e2mom x 44 front squats 75-80%3 . 10 min amrap9 push jerks30 du /45 su9 pull ups30 du / 45 su

1 . in teams of 235 min amrap33/28 cal airbike or bikeerg together50 du each + 50 push ups together33/28 cal skierg together50 du each + 50 wall ball together33/28 cal row together50 du each + 50 kb swings together 

1 . e2mom x 51 power clean + 1 squat clean2 . in teams of 215 min amrap2-4-6-8-10-12-14

1 . e1,5mom x 53 weighted pull ups2 . e2mom x 48 strict press3 . 2 rounds of30m oh walking lunges50 heavy rope jumps20 alt db snatches100 du10 muscle ups

1. E2mom x 48 hang power clean2. E2mom x 48 back step lunges3. E2,5mom x 45 weighted chin ups5 weighted dipsScale option 8 banded chin ups8 banded dips4. 3 sets of10-15 overhead triceps extensions with barbell