Ιούνιος 2024

1 . e2mom x 45 front squats + 5 seated box jumps2 . e5mom x 415/11 cal airbike or 18/14 row or skierg10 db hang squat clean & jerk3-5 ring muscle ups or 10 ring dips3 . 4 sets of10

1 . e2mom x 51 power snatch + 1 hang squat snatch + 1 ohs2 . in teams of 3, for time, split reps as you want90 hang power snatches30 wall walks90 front squats30 burpee pull ups90 s2o30 burpees over

warm up 6 min amrap for quality20 jumping jacks8 db strict press each hand8 goblet squats8 v-ups8 back extensions1 . e3mom x 410 strict presses + 10 bend db lateral raises2 . e3mom x 410 dead lifts + 10 ring

1 . e2mom x 48 strict press2 . e2mom x 48 dead lifts3 . 12 min amrap10 burpees box jump over15 hspu2 rope climbs

1 . e2mom x 41 power clean + 1 hang squat clean + 1 push jerk2 . e2mom x 410 floating clean pulls3 . emom 16 min1st min 15 wall ball2nd min 10 t2b3rd min 6+6 kb snatches4th min 14/10

1 . e2mom x 45 ohs2 . e2mom x 42 squat snatches3 . e2,5mom x 48 bench presses4 . emom 10 min1st min 5 hang power snatches2nd min 7 thrusters

1. E2mom x 53 pause back squats 3-3-12 . e3mom x 550 du or 50 su10 hang power clean & jerks5 bar muscle ups or 10 c2b pull ups3. 3 sets of10 floor presses and8 chin ups 

1 choose one of the followA. E2mom x 45 front squatsB. E2mom x 48 bench presses2. Emom 20 min1st min row 12/8 cal2nd min 15 kb swings3rd min Bikeerg or airbike 10/7 cal4th min 10m sled push 60-40kg

1. E2,5mom x 410 strict presses + 20 push ups2. in teams of 3, 24 min amrap, split reps every 30 sec30 hang power clean30 burpees box jumps over30 shuttle run *30 burpees pull ups*1 shuttle run = 6+6m  

Warm up 6 min amrap for quality‏ 8world greatest stretch each8 muscle clean with an empty barbell8 thrusters with an empty barbell1.  e2mom x 43 dead stop clean pull 100% of max clean2. E2mom x 42  squat clean + 1