Μάιος 2025

1. 3 rounds of1 min row1 min sled push1 min skierg1 min burpees broad jumps1 min Bikeerg1 min wall ball1 min airbike1 min rest2. Choose one of the followA. 4 rounds of 10 hip thrusts + 10 romanian dead liftsB.

1. E2mom x 4, 8 dead lift 60%2. E2mom x 4, 5 push press 70-75%3. 8 min amrap3 bar muscle ups6 strict hspu or 5m hs walk9 goblet squatsScale option6 strict ring rows6 pike push ups9 goblet squats

1. E2mom x 4 clean3-3-2-2 reps2. Teams of 3, 20 min amrapNo1 runs 500mNo 2 amrap cal rowNo 3  16 alternative devil presses 

1. E3mom x 58 bench presses + 5 weighted chin ups2. 12 min amrap15 t2b + 20 walking lunges with 2 db or 2 kb

1. E2mom x 4 snatch3-3-2-2 reps2. 20 min time cap for500m run - 21 thrusters - 3 rope climbs500m run - 15 thrusters - 2 rope climbs500m run - 9 thrusters - 1 rope climb

1. E2mom x 5, front squats5-5-5-3-3 reps2. 8 min ladderAlternative db snatches and step over the box2-1, 4-2, 6-3, 8-4, 10-5

1. Tabata thisRow - sit ups - bike - air squats8 rounds of 20 sec work 10 sec rest each exerciseRest 1 min between2. Choose one of the followA. 4 sets of10 hip thrusts + 20 walking lungesB. 4 sets

1. E2mom x 4, 7 push press2. E3mom x 410 dead lift 55% of max dead lift + 1 set of max bar muscle ups or max pull ups3. 9 min time cap for50 alternative db snatches50 wall ball50 hspu

1. E2mom x 4 clean3-3-2-2 reps2. In teams of 2Part A3 rounds of10 synchronized burpees20 thrusters100 du or 100 suThrusters and du split as you wantInto part B6 rounds of20 t2b or 20 sit ups15 hang power clean1 round each

1. E3mom x 58 bench press + 8 banded c2b pull ups2. Emom 16 min1st min 13/9 cal row2nd min 3 wall walks3rd min 4-5 ring Muscle-ups or 8-10 dips4th min rest