Νοέμβριος 2025

1 . 4 x 4 min rounds of20/15 cal row10 dead lift 60%15 t2bRemaining time rest2 . In teams of 35000/4000m row or10000/8000m bike or5000/4000m skiergSplit meters as you want

1 . E2mom x 48 ohs 60-70%2. In teams of 22 rounds for time of300m Farmers carry35 Burpees box jumps over200 Du7 Rope climbs 

1 . E1,5mom x 51 squat clean +1 hang squat clean 75-85%2 . 21-15-9 reps for time ofWall facing strict hspuHang power clean3. 7 minutes amrap for quality of10 muscle snatches10 australian pull ups5 strict t2b

1 . E2,5mom x 44 dead stop dead lift 65-75% + 10 ring dips2. Tabata this20 sec work 10 sec rest x 8 rounds1 minute rest between roundsGoblet squatsRowpush upsSit-ups 

1 . E1,5mom x 51 squat snatch + 1 hang squat snatch 70-85 %2 . 8 min amrap10 ohs + 8 burpees over bar + 4 bar muscle ups or 8 pull ups3 . 5 min amrap10 bend over row10

1 . E2mom x 44 tempo front squats 2-2-12 . for time15 t2b - 30 kb snatches 15 each hand -  60 du or 60 su20 t2b - 40 kb push jerks 20 each hand - 80 du or 80

1 . 4 rounds of 2 minutes work 2 minutes rest10 hang power clean and jerk8 burpees box jump overmax cal on a machinecount total calories2 . in teams of 315 minutes amrapno1 15 goblet squat + 15 hand release

1 . E2mom x 48 strict press 60-75%2 . 0-6 minute12-9-6 thrusters and pull ups6-12minute12-9-6  hang power snatches and 3-2-1 rope climbs12-18 minute12-9-6  ohs and burpees over bar

1 . e1,5mom x 51 squat clean + 1 front squat 70-85% 2 . in teams of 2, 15 minutes amrap40 hang power clean40 t2b40 s2o40 front squatsplit  reps as needed 

1 . e2,5mom x 45 dead stop dead lift + 5 weighted pull up2 . 10 minutes amrap12 wall ball12  step over the box with the medball12 alternative hang db snatches3 . 5 minutes amrap for quality10 hammer biceps curls10