Δεκέμβριος 2024

1. E2,5mom x 48 dead lift + 10 db chest press3. Emom 12 min, 40 work - 20 rest1st min machine, row bike ski2nd min burpees3rd min weighted step ups step ups

1. E2mom x 48 back squats2. E2mom x 42 power snatches3. 8 min amrap7 t2b10 db snatches10 wall ball

1. E2mom x 51 power clean + 1 hang squat clean + 1 front squat2. in teams of 2, 30 min time cap, split reps as you want300 du / 300 su1500/1200m row12x8m sled push3000/2400m bike30x10m farmers carry1500/1200m skierg80 hspu

1. E2,5mom x 47 strict presses with 3 sec pause at the top + 4 weighted pull ups2. EΜΟΜ 24 min1st min 15 wall ball2nd min 15 kb swings3rd min 15/11 cal row, 40 sec cap4th min rest

1. E2,5mom x 48 dead stop dead lift + 10 Z press2. 12 min amrap20 goblet back step lunges15 T2b10 alternative dbsnatches3. 3 sets of10 biceps curl10 barbell overhead extensions

1. E2,5mom x 45 front squats 3 sec down 2 sec pause + 7 box jumps2. Emom 10 min1st min 8 hang power clean and jerk2nd min 10 c2b pull ups or 10 ring rows3. 3 sets of 10 db

1. E2,5mom x 48 bench press,2. 1 round for time30/24 cal row or bike - 24/18 cal airbike10 hang power snatches weight A*rest 3 min2 rounds 15/11 cal row or bike - 12/8 cal airbike10 hang power snatches weight B*rest

1. E2,5mom x 47 strict presses with 3 sec pause at the top and slow down + 4 weighted strict pull ups2. in teams of 2, 18 min amrap split reps as you want5 ring Muscle-ups*10 wall walks20 burpees box

1. E2mom x 53 power clean2. 10 min amrap5 burpee pull ups or to target16 alternative db snatches50 m Suttle run 10x5m3. 3 sets of10 floor press rest 30 sec 10 db bend over row rest 90 sec

1. E2,5mom x 46 dead stop dead lifts + 6 ring dips with 2 sec pause at the bottom2. Emom 18 min, 30 sec on 30 sec off1st min strict hspu or pike push2nd min step ups3rd min row, Bikeerg