25/8/2023
1 . e2mom x 61 clean pull + 1 power clean + 1 push jerk2 . 4 rounds of18/15 cal row12 hang power snatches15 wall ball15 hspu or push ups
24/8/2023
1 . e2mom 10-8-6-4-4 reps dead lift60/82,5%2 . 15 min amrap3 wall walks or 5m hs walk12 db snatches15 burpee box jumps over3 . 3 sets of10 db biceps curl10 over barbell triceps extensionsrest as needed
23/8/2023
1. Gymnastics A. 4x15 sec ring support B 4x15 bottom ring support C. Emom x 5 4-7 ring muscle ups or 8-10 ring dips or dips or bar muscle ups if don't have ring muscle ups2. AMRAP 12 min 12 c2b 12 s2o 12 burpees over bar
22/8/2023
1 . e2momx 52 squat snatches2 . 21-15-9 reps offront squatsbar facing burpees3 . 3 sets of10 bench press10 banded pull ups
21/8/2023
1 . e2mom x 58-6-4-2-2 reps back squat2 . emom 15 min1st min 30 sec ski or row2nd min 3 wall walks3rd min 8 db snatch + 6 box jump over3 . 3 sets of10 barbell bend over row10 barbell
18/8/2023
1 . emom x 6 min3-6 bar muscle ups choose a number that you can maintain for sets minscale option pull ups2 . 13 min amrap20/15 cal row20 front rack lunges40 du / 60 singles3 . 3 sets of10 bend
17/8/2023
1 . e2mom x 62 squat snatches 60-85%2 . 5 rounds for time of15 cal row9 dead lifts9 burpees box jump over
16/8/2023
1 . e2mom x 58-6-4-2-2 reps back squat50-60-70-80-85%2 . e4mom x 42 rounds of 10 ohs + 10 c2b pull ups3 . 3 sets of10 db bench press + 15 push upsrest as needed
11/8/2023
1 . e2mom x 510-8-6-4-2 reps dead lift 60-80%2 . for time18-15-12-9-6-3 reps ofWall ball & t2b3 . 3 sets of10 db bench press + 10 barbell bend over row
10/8/2023
1 . e1,5mom x 61 power clean + 1 squat clean2 . 3 rounds of20/15 cal row10 burpee pull ups15 thrustersRest 2’
