Ιούλιος 2024

Warm up 8 min amrap for quality40 sec row10 dead lift with an empty barbell10 v-ups10 goblet squats10 ring rows1. E3mom x 58 dead lifts + 5 weighted chin ups2. Emom 16 min1st min 10-15 kb swings2nd min 10-15 wall

1. E2mom x 33 muscle snatches + 2 snatch balance + 1 ohs2. E2mom x 41 power snatch + 1 squat snatch + 1 hang squat snatch3. E3mom x 48 bench presses + 6-8 chin ups4. Choose one of the

Warm up 8 min amrap for quality40 sec row10 pass through10 ohs8 world greatest stretch each side1. E2mom x 51 power snatch + 1 hang squat snatch + 1 ohs2. In teams of 3 18 min amrap20/15 cal row or

1. E2mom x 45 front squats2. E2mom x 42-3 weigghted pull ups3. 3 rounds for time with 2 db or 2 kb21 deadlifts15 pull ups9 front rack squats

1. For time60m Sled push1000/750m Row100 Kb swings1000/750m Skierg50m burpees broad jumps2000/1600m Bikeerg100 sit ups2. 3 sets for quality of20 weighted jumping lungesMax reps tricep dipsMax rep ring rows with external rotation

1 . e2,5mom x 48 strict press + 15 push ups2 . in teams of 220 min amrap50 wall ball50 kb swings50 box step ups with 1 db or kb50 s2o50/40 cal row

‎1. emom x 52 weighted pull ups2. Emom x 55 deficit hspu3. 10 rounds for time of4 c2b pull ups3 burpees box jump over2 wall walks1 power clean 

1 . e2mom x 41 squat clean + 1 hang squat clean + 1 jerk2 . e2mom x 44 hang power clean3 . e4mom x 330m walking lunges with 2 kb front rack30 v-ups

1. E2mom x 43 power clean2. E2,5mom x 312 dead lift3. 8 min amrap of this ladder1 burpee pull up5 m walking lunges with a db1 devil press with a db5m walking lunges with a dbThen 2-5-2-5 / 3-5-3-5/ 4-5-4-5

1. 0-10 minBuild a heavy 1 squat snatch + 1 hang squat snatch + 1 ohs2. 10 min emom1st min 2 hang squat snatch2nd min 5 floating snatch pull3. Choose one of the followA. 3 sets of10 hip thrusts15 90-90