Ιούνιος 2026

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  

1 . E3mom x 48 dead lift 55% + 8 banded strict c2b2 .5 rounds 2min on 2 min off 8- 10 burpees box jumps over 1 round macho man Remaining time max hspu or push ups 

1 . E2mom x 43 hang power snatch + 3 ohs 55-75% 2 . 18 min amrap 15 burpees or 15/11 cal  15 swings 15 t2b 3 wall walks

1 . E2mom x 412-10-8-6 back squats 45-70%2 . 3 rounds 7 wall ball 7 box step ups (med ball) 7 pull ups 2 rounds 14 wall ball 14 box step ups  14 pull ups 1 round 21 wall ball 21 box step ups  21 pull ups

1 . E2mom x 44 back step lunges in front rack position + 4 front squats 55-65% of front squats2 . 4 rounds 1min amrap each exercise -cal skierg -farmers carry -cal row -walking lunges -cal bike -kb swings -rest

1 . E2mom x 410 strict press 45-60% 2 . For time 20 16 12 Db snatch Db suitcase lunges rest 2 minutes and for time 18 14 10 Db box step ups Hand stand push ups/pike push ups/push ups