Ιανουάριος 2025

1. E2mom x 48 push press + 8 strict pull ups2. In teams of 3, 22 min time cap150/125  cal row100 burpees over rower50 hang power snatches

1. E2mom x 51 squat clean + 1 hang squat clean + 1 front squat2. 4 rounds of10 Hang power clean5 Bar muscle ups or 10 pull ups20 Goblet back step lunges3x5m Hs walk or 15 hspu or 20 hand

1. E3mom x 48 dead lifts + 10 floor presses2. Emom 20 min1st min 13/9 cal row2nd min 15 wall ball3rd min 15 kb swings4th min 15-20  v-ups5th min rest

1. E2mom x 51 squat snatch + 1 hang squat snatch + 1 ohs2. In teams of 218 min amrap20x8m farmers carry20 burpees over partner while the other stays in isometric plank100 heavy rope jumps30 Db snatches 

‏1. E2mom x 52 thrusters2. 15 min time cap for40 front squats *40 s2o *40 t2bWeight A*1 min rest and go into20 front squats **20 s2o **20 c2b pull upsWeight B**

1. E3mom x 48 bench press + 15 ring rows2. 3 rounds of 5 minutes each1 min amrap cal row1 min amrap burpees box jumps over1 min amrap cal bike or airbike1 min amrap push ups1 min amrap alternative db

1. E2,5mom x 415 push press2. in teams of 2, 18 min amrap100 wall ball80 c2b pull ups60 box jumps over40 hang power snatches20 ring muscle ups or 40 dips

1. E2mom x 41 clean + 1 front squat + 1 jerk2.  Emom 20 min1st min 13/9 cal row2nd min 15 kb swings3rd min 15 t2b4th min 2 rope climbs5th min rest

1. E2,5mom x 45 dead stop dead lifts + 3 weighted pull ups2. 8 min amrap4 hang power clean 60% of max clean8 burpees over bar12 wall ball3. Emom 5 min bar muscle upspeak a number you can maintain for

1. E2mom x 51 snatch + 1 ohs2. 5 rounds for time12 one arm alternate devil presses15 hspu or 15 hand release push ups60 du or 100 su