Νοέμβριος 2024

1. E2,5mom x 46 bench presses2. E2mom x 45 front squats3. 5 rounds of 3 min work - 3 min rest5 front squats + 5 push press + 5 thrusters + 15 burpees over bar - remaining time max cal

1. E2mom x 46 dead lift2. In teams of 2, 20 min amrap5 rounds each partner of7 Devil presses 2 db10 c2b pull upsThen amrap of the next,split reps as you want20x5m Farmers carry15 db thrusters100m Suttle runs (20x5m)

1. E2,5mom x 43-3-2-2 squat clean2. 3 rounds 2 min rest after each round1st round 5 min amrap15 hspu or 15 hand release push ups 40 du or 40 su2nd round 4 min amrap12 hspu or 12 hand release push ups35

1. Emom x 6, 5 min3 weighted pull ups6 min max reps bar muscle ups or kipping pull ups2. E2mom x 46 strict presses3. Emom 16 min1st min 30 sec max reps hang power clean2nd min 40 sec max reps

1. E2mom x 51 hang squat snatch + 2 ohs2. 16 min amrap15 pull ups16 alternative db snatchesEvery 2 minutes 20 back step lunges bodyweight or with your dbStarting at 0:00

1. E2mom x 58-8-6-6-4 reps back squat 60-85%2. 15 min amrap15 t2b 12 burpees over bar9 hang power snatches 50 du or 35 heavy rope jumps

1.  E2,5mom x 48 bench press2. E1,5mom x45 ohs3. 35 min amrap44/36 cal row4 sled push44/36 Bikeerg6 rope climbs33/28 air bike33 t2b 

1. E2,5mom x 410 dead lift 50-60%2. In teams of 2, 20 min amrapSplit reps as you want60 Wall ball60 Kb swings60 Hspu or 60 hand release push ups120 Du or 180 su 

1. E2,5mom x 41 squat clean + 1 hang squat clean + 2 front squat2. Emom 20 min1st min 13/9 cal row2nd min 8 thrusters3rd min 12 t2b4th min restOptional1st min 15/11 cal row2nd min 10-12 thrusters3rd min 14-10 cal

1. Emom x 58-10 ring dips2. E2mom x 47 strict presses3. min 0-4 tabata burpees box jumps over, min 4-14 amrap this ladder2-2, 4-4, 6-6, 8-8