Αύγουστος 2024

1. E2mom x 42 squat snatches3. 4 rounds each for time15/11 cal row10 hang power snatches15 burpees over bar10 ohs2 min rest

1. Warm up10 min amrap for quality15-10 cal row8 world greatest stretch each side10 v-ups15 back extensions8 side plank with abduction each side2. 30 min cap in teams of 2Buy in 2000 m run or 3000/2400m row or 4000/3200m BikeergThen

1. E2mom x 48 push press2. Emom 20 min1st min 13/9 cal row2nd min 8m hs walk or 10-15 hspu3rd min 7-10 burpees box jumps over4th min restOptional 16/12 cal row or bikeand 28 min* only for competitive athletes

1. E2mom x 4 / 0-8 min1 power clean + 1squat clean + 1 hang squat clean2. E2mom x 4 / 8-168 dead lift3. For time, 12 min time cap21 t2b21 burpees21 pull-ups21 burpees15 t2b15 burpees15 pull ups15 burpees9 t2b9

1. E2mom x 48 back squats2.  15 min time cap for this ladderDu 20-30-40-50-60

1. E2mom 0-2-4-6 min10 strict pressesE2mom 8-10-12 min8 push presses2. In teams of 2 18 min amrap100 du or 150 su50 wall ball40 hang power snatches30 bar muscle ups or 30 pull ups10 rope climbs  

1. Warm up 3 rounds for quality10 min time cap10 push ups10 ring rows10 goblet squats10 back extensions10 v-ups2. For time250 run or 500m row30 kb swings250 run or 500m row30 thrusters250 run or 500m row30 step over the box

1. E2mom x 41 power clean + 1 hang squat clean + 1 front squat2. E2mom x 310 dead lift3. 4 rounds of the follow1st min 13/9 cal row2nd min 10-15 t2b3rd min 50 du / 75 su4th min restOptional

1. E2mom x 41 power snatch + 1 hang squat snatch + 1 ohs2. 2 rounds of800m run / 1000m row / 2000m bike30 wall ball20 pull ups5 wall walksOptional 3 rounds *

1. E2mom x 48 back squats2. 10 rounds, 11 min time cap5 box jumps over5 t2b1 power clean 80%Optional 11 min amrap *3. 3 sets of10 barbell bend over rows10 triceps dips