Σεπτέμβριος 2026

1 . Emom x 9 minutes1st min 30-20 sec handstand hold2nd min 30-20 sec straight arms ring support3rd min 30-20 sec chin over bar hold 2 .Emom x 4, 16 minutes total  1st min 8-10 burpees box jump over 2nd min 3-5

1 . E2mom x 43-3-2-2 squat clean 55-70% 2 . Emom x 61 power clean + 3 front squats3 . Amrap 15 min 12 Hspu 12 alternate db snatches  12 db suitcase lunges 12 pull ups

1 . E2mom x 43-3-2-2 squat snatch 55-70% 2 . Emom 6 minutes1 power snatch + 3 ohs3 . For time 30 20 10 Db snatch T2b Goblet squat

HYBRIDteams of two35 minutes amrap100 push ups1000/800m row100 db snatches100 goblet squat2000/1600m bike100 kb swings100 sit ups1000/800m skierg

1 . E1,5mom x 41 power clean + 5 push press2 . E1,5mom x 47 dead lift3 . Emom x12 1st min 10 thruster 2nd min 50 du /80 su 3rd min 15-12 pull ups HYBRID1 . Emom x 121st min sled

1 . E2mom x 5, back squat8-6-6-5-4 60-80%2 . Teams of 2 Amrap 18 min 60 wall ball 60 ktb swings 60 t2b 60 cal 60 burpees

1 . 15 minutes gymnastics2 . 4 rounds 2 min work 2 min off 15/12 cal 5-3 wall walks Max bar mu/pull ups or pull ups   HYBRID35 minutes time capin teams of two1000/800m row600m run together100wall ball600m run together2000/1600m bike600m run together1000/800m skierg

1 . E2mom x42 squat snatch 60-80% 2 . Emom x 63 hang power snatch + 3 ohs3 . Amrap 12 min 1 round macho man 10 burpees over bar 15 t2b /15 v ups  

1 . E2mom x 42 squat clean + 1 split jerk 60-77,5% 2 . Emom 6 minutes2 power clean + 3 front squats3 . for time 20 16 12 Db snatch Suitcase lunges Straight into 18 14 10 Db clean n jerk Handstand

HYBRID1 . warm up3 rounds of1 min row1 min bikerg1 min skierg2 . e4mom x 40-4 min15/11 cal row15 burpees over row15/10 cal row4-8 min15/11 cal bike20 goblet squats15/11 cal bike8-12 min15/11 cal skierg25 kb swings15/11 cal