Ιούλιος 2026

1 . E2,5mom x 410 back squats 50-60% 2 . 5 rounds 2 min on 2 min off 15/12 cals row or bike or skierg  8 thrusters Max burpees over bar

1 . Choose A or Be2,5mom x 4A. 8 front squats 50-60%B 8 bench press 60-70% 2 . Emom 24 minutes  1st minute 15/12 cal ski 2nd minute 60 m farmers carry 3rd minute 15/12 cal row 4th minute 2x8m burpees broad jumps -15

1 . E2,5mom x 415 push press 40-50% 2 . for time30-20-10 reps of step ups with a db or kb15-10-5 pull ups or 7-5-3 bar muscle ups6-4-2 wall walks   

1 . E2mom x 43 clean pull + 2 hang power clean 60-75% 2 . In teams of two20 minutes amrap500/400m row or skierg or 1000/800m bike20 power clean or 20 d-ball clean20 synchro burpees40 t2b or 40 v-ups

1 . E3mom x 48 dead lift 50-60% + 6 banded strict chest to bar pull up2 . Emom 20 minutes1st minute 12/9 cal row / skierg/ bike2nd minute 20 alternate db snatches3rd minute 12 c2b pull ups4th minute rest

1 . E2mom x 41 muscle snatch + 1 power snatch + 1 squat snatch + 3 ohsfocus on technique use light weights2 . E4mom x4 15 handstand push ups 10 ohs  50 du /80 su

1 . E3mom x 412 walking lunges with two kb front rack position + 8 back squats 45-55%2 . in teams of two 8 minutes amrapThrusters 1-2-3-4-5-6-7…..10/8calories or 10 burpees over barsplit as you want3 . 100 sit ups for

1 . In teams of two, 3 roundsas fast and hard as you can of1000m bike500m row250m skiergrest as needed2 . E4mom x 410 Bulgarian split squats each leg20 v-ups12 barbell bend over row 

1 . E3mom x 410 bench press + 10 db clean2 . E4mom x4 7 bar muscle ups or 14 pull ups 10 hang power clean 60 du / 100 su

1 .  E2mom x 43 hang power clean + 3 front squat 60-75% 2 . Teams of 2 18 min amrap 1st run 300 m 2nd does amrap 3 thruster 2 burpees over bar  1 rope climb no1 continues where no2 left it