Οκτώβριος 2026

1 . Emom x 12 minutes1st minute 8-10 strict pull ups2nd minute 30 sec hollow hold3rd minute 8-10 ring dips4th minute 30 sec superman hold2 . 15 minutes amrap5 wall walks2 rope climbs8+8 kb snatches50 du or 80 suHYBRIDTeams of

1 . E2mom x 5, squat snatch3-3-2-2-1 60-90%2 . 15 min amrap ladder 2-4-6-8-10….. reps of  T2b Db alternative hang snatch Hspu/hand release push ups back step lunges 

1 . E2mom x44 back squats 75-85%2 . E2mom x 45 front squats65%3 . 4 rounds 2min work 2 min off 18-13 cal 8 db thrusters  Max burpees over db

HYBRID2 rounds 24 minutes total0-2 min350-290m row2-4 min4x8m sled push4-6 min700-550 m bike6-8 min30 wall ball8-10 min300-250m skierg10-12 min20 burpees

1 . E2mom x 48 push press 55-70% 2 . E2mom x 48 dead lift 50-60% 3 . for time 5-4-3 rope climbs100-75-50 du40-30-20 front step lungesHYBRID2 rounds1 min work - 1 min restrow for metersburpee broad jumps for metersbike for metersbox step

1 . E2mom x 51 power clean + 1 squat clean 70-85% 2 . In teams of two 18 minutes amrapdo this ladder, split reps as you wantburpees box jumps overhang power clean and jerkpull ups3-6-9-12-15-18-21-24… reps

1 . Emom x 12 minutes1st min 7-10 c2b pull up2nd min 7-10 ring dips3rd min 30 seconds hollow hold2 . 12 minutes amrap2x5m hs walk or 15 hand release push ups15 t2b or 15 v-ups12 alternate pistol squats or

1 . E2,5mom x 41 snatch pull + 1 hang squat snatch + 1 squat snatch 70-85%2 . 3 rounds4 minutes amrap 2 minutes rest1st round , 10 thrusters- 10 burpees over bar2nd round, 8 thrusters- 8 burpees over bar3rd

1 . E2mom x 44-4-3-3 reps back squat try to add2,5% from last week2 . E2mom x 38 front squats 50%3 . Emom 16 minutes1st min 15 wall ball2nd min 6 bar muscle ups/ 12 pull ups3rd min 14/11 cal4th

HYBRIDin teams of two400m run together1000/800m row400m run together2000/1600m bike400m run together100 kb swings400m run together100 wall ball