Οκτώβριος 2024

‏1. E2,5mom x 43-3-2-2 reps squat clean, not touch and go2a. 6 min amrap8 db snatches left hand8 step ups8 db snatches right hand8 box jump-overs4 min rest2b. 6 min amrap8 db push press left hand8 step ups8 db push

1. E2,5mom x 46 back squats 72,5%2. Emom 20 min1st min 13/9 cal row2nd min 8 hspu3rd min 10 pull ups4th min restOptional1st min 15/11 cal row2nd min 5 strict hspu + 5 kipping hspu (try deficit)3rd min 15/11 cal

1. E3mom x 43-3-2-2 squat snatches2. In teams of 2, 18 min amrapSplit reps as you want5 burpee bar muscle ups or 10 burpee pull ups20 kb snatches30 reverse lunges with a kb60 du 

1. E2mom x 410-8-6-4 reps dead lift2. For time12 min time cap50 wall ball25 t2b40 wall ball20 t2b30 wall ball15 t2bremaining time5 burpees + 20 du or su

1. E2mom x 43-3-2-2 reps squat clean2. E2mom x 45-5-3-3 reps strict press3. 12 min ladder in teams of 2split reps as you want1 wall walk + 3 kb swings2+6, 3+9, 4+12, 5+15, 6+18, 7+21, 8+24, etc

1. Emom x 7,  ? bar muscle ups, pick a number you can maintain for 5 setsScale option, pull ups or strict pull ups or banded pull ups2. Emom 20 min1st min 13/9 cal row2nd min 10 step ups3rd min

1 . e2mom x 4, 3-3-2-2 squat snatches2 . 4 min amrap7 thrusters - 7 chest to bar pull ups2 min rest4 min amrap14 front squats - 14 pull ups2 min rest4 min amrap21 s2o - 21 t2b

1 . e3mom x 4, 8 back squats 65%2 . 15 min amrap1 power clean2 strict pull ups3 hspu or 3 pike push ups4 db hang squat snatches right handnext round left handOptional15 min amrap1 power clean2 ring muscle-ups3 deficit

1. E2mom 5 ohs2. E2mom x 3 8 front squats3. In teams of 2, 4 rounds of1000-800m row or 2000-1600m bike5 legless rope climbs20 db thrusters

1. E2mom x 510-8-6-4-4 reps dead lift2. In teams of 225 min amrap, split reps as you want200m farmer's carry50 db snatches100m walking lunges50 c2b pull ups