Workout
Of The Day
19/3/2024
1. E2mom x 4 4 thrusters 2. Open 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups * Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups ** Time cap: […]
19/3/2024 BARBELL LOVERS
1. E2mom x 4 1 power snatch + 1 squat snatch 70-85% 2. E2mom x 4 5 bench press 70-80% 3. 3×3 min amrap + 2 min rest 3 hang power snatches 3 ohs 3 burpees over bar
16/3/2024
1. In teams of 2, one round each partner, 20 total rounds 5 wall ball 4 burpees 3 wall walks 2 hang power snatch 70-75% of max power snatch 1 rope climb or rope walk
15/3/2024
1. E2mom 12 min total 2 set 5 strict press 2 set 5 push press 2 set 5 push jerk 2. Team wod In teams of 2 18 min amrap, change every 30 sec 80/60 cal row 80 push press […]
14/3/2024 BARBELL LOVERS
1. E2mom x 4 1 power clean + 1 squat clean 2. E2mom x 4 5 sumo dead lift high pull 3. Choose one of the follow A. 4 sets of 10 hip thrusts 8 bulgarian split squats 6 one […]
14/3/2024
1. E2mom x 5 1 power clean + 1 hang power clean + 1 hang squat clean 2. For time time, 10 min time cap 30 Wall ball 14 alt Db snatches 30 T2b 14 alt Db clean and jerk […]
13/3/2024
1. Emom x 5 3 t2b + 3 kipping pull ups scale option 5 v-ups + 3 pull ups or 5 ring rows 2. E2mom x 4 10 dead lift 50-60% 3. Emom 16 min 1st min 8 devil press […]
12/3/2024
1. E2mom x 5 1 muscle snatch + 1 snatch balance + 2 ohs 2. 14 min amrap 1 legless rope climb 10 step over the box with a db 1 rope climb 20 lunges with a db Scale option […]
12/3/2024 BARBELL LOVERS
1. Emom x 4 4 muscle snatches 2. Emom x 4, 2 power snatches 3. Emom 16 min, same weight on bar 1st min 6 ohs 2nd min 6 hang power snatches 3rd min 8 front squats 4th min 8 […]
11/3/2024
1. E2mom x 5 3 back squats 75-85% 2. 4 rounds for time of 500m run 24 kb swings 12 pull ups 20 min time cap
8/3/2024
1 . e2mom x 5 5 strict press 65-80% 2 . 12 min amrap 10m hs walk / 15 hspu 7 c2b pull ups 14 alternative db snatches Scale option 5m hs walk / 10 hspu 7 pull ups 14 […]
7/3/2024 BARBELL LOVERS
1 . emom x 4 1 hang squat clean + 1 squat clean 2 . e2mom x 4 5 dead stop dead lift 3 . Barbell conditioning 4 rounds for time, rest 2 minutes between 10 hang power clean 10 […]
7/3/2024
1 . e2mom x 4 1 hang squat clean + 1 squat clean 2 . e2mom x 4 5 dead stop dead lift 60-75% 3 . 10 min amrap 4 strict pull ups 8 strict hspu 12 wall ball
6/3/2024
1. Emom x 5 Strict pull ups Pick a number that you are comfortable for 5 sets 2. Emom x 5 15-20 sec straight arms ring support 3. Emom x 4 5-8 ring dips 4. For time 10 bar muscle […]
5/3/2024
1. E2mom x 5 1 hang squat snatch + 1 ohs + 1 squat snatch 2. Emom 20 min 1st min 8 thrusters 2nd min 3-4 wall walks 3rd min 15/11 cal row or 45 sec 4th min rest
5/3/2024 BARBELL LOVERS
1 . e2mom x 4 1 hang squat snatch + 1 squat snatch 2 . e2,5mom x 4 10-8-6-4 reps bench press 60-82,5% 3 . e1,5mom x 7, 1 bear complex for load BEAR COMPLEX = 1 Power Clean 1 […]
4/3/2024
1. E2mom x 5 5 front squats 65-80% 2. Open 24.1 15 min time cap 21 db snatches 21 burpees over db 21 db snatches 21 burpees over db 15 db snatches 15 burpees over db 15 db snatches 15 […]
2/3/2024
1. E4mom x3 20/14 cal row 10 burpees box jumps over 10 hang power clean and jerk 2. Ergathlon in teams of 2 2000/1600m Bikeerg 1500/1200m airbike 1000/800m skierg Each partner must do 1000/800m Bikeerg, 750/600m airbike, 500/400m skierg as […]
1/3/2024
1. E2mom x 5 5 dead lift 70-80% 2. 3 rounds of 20 alternative db snatches 20 db oh walking lunges left hand 20 v-ups 20 db oh walking lunges right hand 20 wall ball Rest 2 min between rounds […]
29/2/2024
1. E2mom x 4 2 power clean 75-85% 2. 15 rounds for time of 2 power clean 70% of max clean 3 muscle ups * 4 box jumps over * scale option it depends on athletes level 1st choice ring […]
29/2/2024 BARBELL LOVERS
1. E2mom x 4 1 power clean + 1 clean and jerk 2. 4 rounds of 5 dead lift 5 hang power clean 5 front squats Rest 2 min Then 2 rounds of 10 dead lift 10 hang power clean […]
28/2/2024
Warm up, 3 rounds for quality 15 ring rows 20 hollow rock 20 superman rock 16 cossack squat or 15 air squats if there’s lack of mobility 1. Emom x5 3-5 weighted strict pull ups 2. Emom x5 5-8 wall […]
27/2/2024
1. E2mom x 4 1 pause squat snatch + 2 squat snatch, not touch and go 2. 2 rounds for time of 800 m run 25 kb swings 25 Burpees to target 25 goblet squats
27/2/2024 BARBELL LOVERS
1. E2mom x 4 1 power snatch + 1 squat snatch 2. E2mom 5-5-4-4-3 reps bench press, build a heavy 3 rep 3. Choose one of the follow A. 4 rounds for quality of 10 hip thrusts 10 jumping squats […]