Δεκέμβριος 2023

In teams of 2, split reps as you want1. 15 min amrap50/40 cal row20 burpees jump tack to the bar100 du / 200 suRest 5 min2. 15 min amrap50/40 cal Bikeerg or 40/32cal airbike6x6m Suttle run60 kb swings

1. E2mom x 41 power clean + 1 hang squat clean 80-85%2. E2mom x 48 dead lifts 60-65%3. In teams of 33 rounds each of10/8 cal row + 10 thrustersThen another 3 rounds each10/8 cal row + 10 hang power

1. E2mom x 31 muscle snatch + 1 snatch balance + 1 ohs2. E2mom x 41 power snatch + 1 hang squat snatch3. E2mom x 4Bench press 9-7-5-3 reps4. Choose one of the followA. 3 sets of20 walking lunges +

1. E2mom x 51 power snatch + 1 hang squat snatch2. For time30 one arm devil presses30 Step over the box30 alternative db snatches30 box jumps over30 hspu30 Burpees box jumps over

1. E2mom x 55 back squats 70-80%2. 15 min amrap5 c2b pull ups10 thrusters10 t2b10 burpees over bar 

in teams of 26 rounds for time of30 cal row30 cal bikeerg30 cal skierg24 cal air bike3 sled push each

1 . emom 12 min1st min 8 dead lift 60%2nd min 8 db push jerks2 . in teams of 2, 20 min amrapsplit reps every 30 sec1000m row30 thrusters30 burpees box jumps over30 power snatches15 wall walks

1 . e2mom x 53 position squat clean (1 squat clean - 1 hang squat clean - 1 high hang squat clean)65-70-70-75-75%2 . emom 20 min1st 10 devil press2nd 12-15 wall ball3rd 15/11 cal row/ 40 sec cap4th rest

1 . e2mom x 42 split jerks2 . e2mom x 43 position squat clean 65-75%3 . emom 9 min1st min 6 hang power clean2nd min 10 front rack walking lunges3rd min 8 floating clean pulls4 . choose one of the