Ιανουάριος 2024

1. E2,5mom, 8 dead lifts 50-65%2. Emom 20 min1st min 13/9 cal row or 40 sec max row2nd min 10 ohs3rd min  6+6 kb snatches4th min 10 c2b pull ups

1. E2mom x 51 squat snatch + 1 hang squat snatch + 1 ohs 65-80%2. 7 rounds for time8 hang power snatches15 t2b25 single under crossovers

1. E2mom x 42 hang power snatches + 1 hang squat snatch 65-80 %2. E2mom x 48 bench presses 60%3. Choose one of the followA. 4 rounds for quality10 hip thrusters10 romanian dead liftsB. 4 rounds for quality10 barbell bend

1. E2,5mom x 410 back squat 50-60 %2. 21-15-9 reps for timeBurpees over barHang power clean and jerkRest 4 minAnd  then 15-12-9 reps Strict hspu4-3-2 reps rope climbsScale option15-12-9 reps ofPike push ups and strict ring rows

1. Emom 20 min1st min 12/9 cal row2nd min 12/9 skierg3rd min 10/7 cal air bike or 12/9 cal Bikeerg4th min 15 goblet squats2. 3 rounds for quality10 banded pull ups10 db chest press10 romanian dead liftsRest as needed

1 . e2mom x 38 strict press2  .e2mom x 35 push press3 . teams of 3, 18 min amrap80 cal row60 thrusters40 burpees box jump over10 rope climbsSplit reps as you want

1 . e2mom x 51 hang power clean + 1 hang squat clean 70-80% of max clean2 . for time8 x 6m farmer carry24 db dead lift8 bar muscle ups8 x 6m farmers carry24 db snatches8 bar muscle ups8 x

1 . e2mom x 45 floating clean pulls 75-85% of max clean2 . e2mom x 41 hang power clean + 1 hang squat clean 70-85% of max squat clean3 . choose one of the followa. 4 sets of12 hip thrusters

1 . e2mom x 410 dead lifts 50-65%2 . emom 20 min1st min 12/9 cal 40 sec time cap2nd min 12 wall ball3rd min 12 alternative db snatches4th min 9-12 pull ups

1 . e2mom x 45 ohs 75-85% of max squat snatch2 . e2mom x 41 hang power snatch + 1 hang squat snatch 65-80%3 . e2mom x 412 bench presses4 . 3 sets of8 bulgarian split squats8 romanian dead lifts