Σεπτέμβριος 2024

1. E2mom x 5 , 6-6-4-4-2 reps back squat2. For time, 18 min cap1 round of 21 front squats + 21 push press21 burpee pull ups3 rounds of 7 front squats + 7 push press21 burpee pull-ups7 rounds of 3

1. E2mom x 5, 4 front squats2. Emom x 75 hang power clean and jerks  + 5 burpees over bar3. 4 rounds of15-11 cal row or bike20 walking lunges with a plate overhead20 db thrustersRest 2 min

1. E2mom x 45 tng power snatches2. In teams of 225 min amrapSplit reps as you want60 power clean90 box jumps over120 push ups200 du or 300 suOptional30m hs walk60 power clean90 burpees box jumps over300 du  

1. E2momx4 0-8 min8 strict presses2. E2momx3 8-14 min8 push press3. 15 min amrap10x6m farmers carry2 legless rope climbs10 front squats with 2 db or 2 kb10 db or kb push press

Warm up 8 min amrap for quality2 skin the cat *15 hollow rock15 superman rock1 wall walk with 5 sec pause on top30 du* if skin the cat is not possible then do 10 strict ring rows1. Emom x 5,

1. E2mom, 0-8 min1 power clean + 1 squat clean2. E2mom 8-16 min8-8-6-6 reps dead lift3. E5mom x310 burpees15 pull ups20 walking lunges with a db15 t2b or v-ups10 burpeesOptional e5mom x 410 one arm devil press15 c2b pull ups20

1. E2mom  6-6-4-4-4 Reps Back squat2. 15 min time cap15 rounds of3 hang power clean6 push ups9 air squatsOptional3 power clean6 deficit hspu9 goblet squats 

1. E2mom x 44 front squats2. Emom 5 min7 hang power snatches3. Emom 4 rounds of1st min 12-8 cal bike2nd min 2 rope climbs3rd min 12-8 cal row4th min 3-4 ring muscle ups or 8-10 ring dipsOptional 5 rounds of1st

1. E2mom x 43-3-2-2 snatches touch and go2. In teams of 3, 25 min amrapSplit reps as you want40-30 cal row or bike40 burpees over row40 thrusters

1. E2mom x 4, 0-8 min5 push jerks2 E2mom x 4, 8-16 min3 split jerks3. 15 min amrap15 t2b12 hang clean and jerks9 Box jumps over