Workout
Of The Day
23-5-2026
1 . E2mom x 4 5 front squat 60-75% 2 .28 minutes time cap 600m run together 100m overhead walking lunges with a plate 1600/1200m bike 600m run together 800/600m row 60 burpees over line
22-5-2026
1 . E3mom x 4 8 bench press + 15 strict ring rows 2 .Emom x 16 min 1st min 10 devil press 2nd min 10 box step over with one db 3rd min 2x 3 m hs walk or […]
21-5-2026
1 . E2mom x 4 1 clean pull + 1 hang squat clean + 1 squat clean 60-75% 2 . 18 min time cap Teams of 2, 20 min time cap for 60/50 cal row or bike 300m run together […]
20-5-2026
1 . E3mom x 4 8 dead lift + 10 db strict press 2 .4 rounds for time 16 minutes time cap 20 wall ball 20 t2b 10 hang power snatch
19-5-2026
1 . E2mom x 4 1 snatch pull + 1 hang squat snatch + 1 squat snatch 60-75% 2 . 15 min amrap 40 du 15 swings 12 handstand push ups 9 pull ups
18-5-2026
1 . E2,5mom x 4, back squat 12-10-8-6 reps 45-70% 2 .12 min amrap ladder 2-4-6-8-10…. Alt db snatch Hand release push ups Alternating front step lunge
16-5-2026
1 . E2mom x 4 7 front squat 60-70% 2 . Teams of 2 For time 500m run together 1000/800 m row or skierg 200 m farmers carry 500 m run together 2000/1600 m bike 100 wall ball 500m run […]
15-5-2026
1 . e2,5mom x 4 10 bench press 2 . emom 10 min 1st min 10 thrusters 2nd min 10 burpees over bar 3 . 3 sets for quality 10 hip thrusters + 16 walking lunges
14-5-2026
1 . E2mom x 4 2 hang power clean + 2 hang squat clean 60-75% 2 . Teams of 2 20 minutes time cap 300 m run together 100 hang db snatch 80 wall ball 300m run together 40 synchro […]
13-5-2026
1 . E3mom x 4 10 dead lift 50% + 8 2db strict press 2 . Emom x 12 minutes 1st min 15 push press 2nd min 3-5 ring mu /5-7 bar mu /12-15 c2b pull ups 3rd min 8 […]
12-5-2026
1 . E2mom x 4 2 hang power snatch + 2 hang squat snatch 60-75% 2 . 18 min amrap 50 du /80 su 20 alt db snatch 15 t2b or 15 v-ups 10 burpees over db
11-5-2026
1 . E2mom x 3 10 back squats 55% 2 . E2mom x 3 8 weighted step ups each leg with two db 3 . For time 21 15 9 Wall ball Swings Straight into 15 12 9 Hspu or […]
9-5-2026
1 . E2mom x 4 5 front squats 60-75% 2 . Teams of 2 22 minutes time cap 500m run together 1000/800m row 100m walking lunges with a medball 2000/1600m bike 80 synchro sit ups with a medball 500 m […]
8-5-2026
1 . E2,5mom x 4 8 bench press 2 . For time 24-18-12 alternative Db snatches Box step up with a db Straight into 24-18-12 Hang db alternative clean n jerk step over the box Time cap 12 minutes
7-5-2026
1 . E2mom x 4 1 power clean + 1 hang squat clean +1 front squat 60-85% of max power clean 2 . Teams of 2 18 min amrap 300m run together 60 s2o 300m run together 60 front squats […]
6-5-2026
1 . E3mom x 4 10 dead lift + 8 banded chin ups 50% 2 . Emom x 3, 12 minutes total 1st min 2 rope climbs 2nd min 12-15 handstand push ups or 15 hand release push ups 3rd […]
5-5-2026
1 . E2mom x 4 1 power snatch + 1 squat snatch 60-80% 2 . 15 min amrap 12 hang power clean 9 burpees over bar 6 front squats 3 wall walks
4-5-2026
1 . E2,5mom x 3 12-10-8 reps back squat 45-50-67,5% 2 . E2mom x 3 6 step up each leg 60-50cm with two kb front rack position 3 . 8 minutes amrap of this ladder 3-6-9-12-15-18-21… reps of Wall ball […]
2-5-2026
1 . E3mom x 4 10 push press + 10 db bend rows 2 . In teams of two for time 25 minutes time cap 1000/800m ski 10x8m sled push 2000/1600m bike 75 synchro medball sit ups or 50 synchro […]
30-4-2026
1 . E2mom x 4 1 power clean + 1 hang squat clean + 2 front squat 65-80% 2 . In teams of two 18minutes amrap 60 kb clean 40 t2b 60 kb snatches 40 pull ups or 20 bar […]
29-4-2026
1 . E3mom x 4 5 dead stop deadlifts + 15 ring rows 2 . Emom 20 minutes 1st minute 7 hang power clean and jerk 2nd minute 40 sec plank 3rd minute 40 sec max cal on machine 4th […]
28-4-2026
1 . E2mom x 4 2 muscle snatches + 2 snatch balance + 2 ohs 45-65% 2 . Amrap 15 minutes 15 wall ball 12 alternating db snatches 9 pull ups 6 burpees over db
27-4-2026
1 . E2mom x 3 8 back squat 60% 2 . E2mom x 3 16 suitcase walking lunges with two db 3 . For time 3 macho man* 7 wall walks 21 t2b 2 macho man* 5 wall walks 15 […]
25-4-2026
1 . E2mom x 4 5 front squats 75% 2 . Teams of 2 1000m row /skierg/2000m bike 300m run together 100 m walking lunges 300 m run 100 swings 300m run together
