1 . e1,5mom x 6

1 power snatch + 1 squat snatch

70-72,5-75-77,5-80-80%

2 . for time

5 rounds of cindy

5 snatches 60% of max snatch

4 rounds of cindy

4 snatch

3 rounds of cindy

3 snatches

1 round of cindy. 5 pull ups +…

1 . e2mom x 5

5 front squats 65-70-75-80-80%

2 . 15 min amrap

10 pull ups

50 du / 75 su

10 push press

15 burpees

1 . E2mom x 5

10 strict presses 50-55-57,5-60-60%

2 . Emom 20 min

1st min 12/8 cal

2nd min 8 step over the box with 2 db

3rd min 12 c2b pull ups

4th min 15 kb swings

1. E2mom x 5

8 dead lift

50-60-65-70-70%

2. E3mom x 6

7 muscle ups

10 hang power snatches

75 du

Scale option :

A. scale reps

5 muscle up

7 hang powr snatches

50du

B. 14 dips

10 hang power snatches

75 singl…

1. E2mom x 5

8 Back squat

60-65-70-72,5-72,5%

2. 12 min amrap

12 alternative db snatches

10 burpees over db

8 deficit hspu / 12 push ups

3. Emom x 5

Butterfly kip drill on a box

5-7 reps trying to find the motion of the …

1 . 30-20-10 reps for time of

front rack walking lunges & t2b

2 . 3 sets every 3 min

10 strict ring rows + 10 barbell bend over row

3 . 3 sets every 3 min

15 banded face pulls + 15 barbell biceps curl

1a . 3 x 15-20 sec chin over bar hold

1b . emom 5 min, butterfly kip drill

1c . every 30 sec x 10

3-5 reps butterfly chest to bar pull ups

2 . 12 min amrap

12 thrusters

12 c2b pull ups*

12 burpees

*if 12 is not possible kee…

1 . e2mom x 5

5 dead stop dead lift 60-70%

2 . e2,5mom x 5

10 push presss 50-60% + 15 push ups

3 . 30-20-10 reps for time of

alt db snatches & burpees

1 . e2mom x 5

4 back squats 65-70-75-80-85%

2 . e3mom x 5

2 rounds of 10 ohs + 10 c2b pull ups

every 3 minutes try to increase 2 reps if is possible

ex. 12 ohs + 12 c2b pull ups

scale option:

10 ohs + 10 banded pull ups or 10 …

1 . 3 rounds each for time of

20/14 cal + 20 kb swings + 20 burpees

rest 2 min after each round

2 . 3 rounds not for time* of

10 upright row + 10 banded strict chin ups

3 . 3 rounds not for time* of

10 bulgarian split squats + 20…

1a . e1,5mom x 4

1 power snatch + 2 snatch balance + 2 ohs

60-65-70-70% of max snatch

1b . e1,5mom x 4

4 snatch pull 75-80 % of max snatch

2 . 15 min amrap

12 alt db snatches

5 burpee pull ups

40 du

scale option

12 al…

1a . e1,5mom x 3

20-30 sec chin over bar hold

1b .e1,5mom x 4

buttefly kip drill

1c . emom 5 min

practice butterfly or kipping chest to bar pull ups

unbroken reps good technique

2 . emom 20 min

1st min 15 kb swings

2nd m…

1. E1,5mom x 6

1 hang squat clean – 2 front squats – 1 s2o

2. 15 min amrap

15 s2o – 10 burpees over bar – 5 c2b pull ups

Scale option

10 s2o – 10 burpees – 5 pull ups or 5 ring rows

1 . 3 rounds of

15/11 cal row

14 step over the box with one db

25 push ups

2 min rest

2 . e3mom x 3

10 bend row

10 strict ring rows

3 . e3mom x 3

15 barbell biceps curls

15 triceps dips

1 . Muscle ups practice

a. 3 x 15-20 sec ring support hold

b. 3 x 15-20 sec bottom of rings dip hold

c. 3 x 10 ring kip swings

2 . e2mom x 5

10-8-6-6-6 reps of strict press

60-62,5-65-67,5-70% of max strict press

3 . emom 10 m…

1 . e1,5mom x 4, 0-6 min

2 snatch balance + 2 ohs

50-60% of max snatch

emom 5 min, 6-11 min

10 hang power snatches 50-55% of max snatch

2 . in teams of 2 one round each 25 min time cap

30 total rounds for time

2 hang squat cle…

1. E2mom x 6

5-3-2-2-2-2 reps back squat

start at 80% and build a heavy 2 rep

2. 40 sec cap for all exercises

Emom x 5

10 thrusters

Into emom x 5

12 t2b / 12 k2e / 12 v-ups

Into emom x 5

15 wall ball

Into emom x 5

…

1. 3 rounds of

20/15 Cal row + 5 rounds of

3 hang power clean

6 push ups

9 air squats

rest 2 minutes after each round

Into a 4th round of

20/15 cal row

15 hang power clean

30 push ups

45 air squats

2. 3 sets of

…

1 . e2mom x 6

5-5-3-3-2-2 reps dead lift

65-70-75-80-85-90%

2 . for time

22-16-8 reps step over the box with 2 db

22-16-8 reps deficit hspu

11-8-4 bar muscle ups

scale option

22-16-8 reps step over the box with 1 db

22-1…

1. E1,5mom x 4

4 clean pull

Into e1,5mom x 5

1 squat clean + 1 hang squat clean

2. 13 min amrap

15 pull ups

20 wall ball

25 box jumps

50 du

scale option

15 ring rows

20 wall ball

25 box step ups

75 su

1a. E2mom x 5

5-4-3-2-2 reps push press

70-75-80-85-90%

1b. E1,5mom x5

3 clean pull 80% of max clean

2. Emom 20 min

1st min 14/10 cal row

2nd min 8 db box step over

3rd min 50 du / 50 su

4th min 10 s2o

1. E1,5mom x 6

5-5-4-4-3-3 reps ohs

60-65-70-75-80-80%

E2mom x 4

2 squat snatches 60-85%

beginers 3-4 hang powert snatches

2 . FOR TIME 16′
10 TTB-5 C2B
8 CLEAN & SHOULDER TO OVERHEAD
12 BARBELL FACING BURPEES OVER

10 T…

1. Emom x 6

6 back squats 60%

Directly into

E2mom x 4

4 front squats 80%

2a. 4 min amrap

20/14 cal row

15 burpees over the box

max reps hang clean & s2o

2b. 4 min amrap

20/14 cal row

15 burpees over the box

…

1a . e1,5mom x 4

4 snatch pull 80% of max snatch

1b . e1,5mom x 3

1 power snatch + 5 ohs 65-75-80% of max snatch

1c . e1,5mom x 4

2 squat snatch

2 . for time

40 pull ups

80 du

20 thrusters

30 burpees over the box

2…

1 . emom x 9, 1 power clean

0-3 min 70%

3-6 min 80%

6-9 min 90% of  TUESDAY 13  DECEMBER

2 . emom 24 min

1st min 5 hang power clean 70% of  TUESDAY 13  DECEMBER

2nd min 200/160 m row or 40 sec max metres

3rd min 7 deficit hspu…

1 . e2mom x 6

3-3-2-2-2-10 reps strict press

75-80-85-90-95-70%

2 . for time with one db

10 bar muscle ups – 30 db thrusters – 50 du

20 c2b – 20 db thrusters – 50 du

30 pull ups – 10 db thrusters – 50 du

scale option

10 ban…

emom 6 total rounds

1st min 13/10 cal row or 40 sec

2nd min 15 kb swings

3rd min 11/8 cal air bike or 40 sec

4th min 2 rope climbs

5th min 13 burpees

6th rest

1 . emom 7 min

1 power snatch  70-90%

2 . 5 rounds for time

10 step over the box with one kb

10 hang power clean & jerks

25 sit ups

1. e1,5mom x 5

2 strict press 80%

2. e2mom 3-2-2

split jerk 70-75-80%

3. For time

5-4-3 reps rope climbs

25-20-15 reps hspu

50-40-30 reps air squats

scale option

5-4-3 reps rope walks

25-20-15 hand release push ups

…

1 . e1,5mom x 6

1 power clean

Scale option: 3  hang power clean

2 . emom 24 min

1st min 4 wall walks

2nd min 14/10 cal  (40 sec max)

3rd min 15 pull ups*

4th min 50 du

*pick a number that you can maintain for all rounds

…

1. 15 min to build a heavy squat snatch

2. emom 6 minutes

6 reps back squat 65%

3. GYMNASTICS

emom x 6

a . bar muscle ups 5-8 reps

b . emom 5 min

1-2 l-sit rope climb

4. A. 6 min amrap

10 cal

10 t2b

10 burpees

r…

1 . e1,5mom x 6

3 hang power clean

2 . 4 min amrap

10/7 cal row – 10 swings

2 min rest

4 min amrap

25 du – 15 vups

2 min rest

4 min amrap

9 box jumps

6 one arm devil press

1 . emom 24 min

1st min 1 round macho man*

2nd min 13/9 cal

3rd min 10 hspu or 15 hand release push ups

4th min 15 kb swings

*macho man= 3 power clean + 3 front squats + 3 s2o

2 . 3 sets of

15 tricep dips

15 hammer curl

1 . e1,5mom x 4, 0-6 min

5-4-3-3 ohs 60-70-80-85% of max ohs

e1,5mom 5, 6-13,5 min

2-2-1-1-1 reps squat snatch

70-75-80-85-90%

beginners e1,5mom, 3 hang power snatches

2 . 12 min amrap

12 pull ups

8 oh walking lunges right …

1 . e2mom 14 min

5-5-3-3-2-2-2 reps back squat

75-80-85-90-92,5-95-97,5%

2 . 3 rounds for time of

12 hang power snatches

3 legless rope climbs

12 ohs

3 rope climbs

scale option:

12 hang power snatches

20 strict ring r…

1 . e1,5mom x 4

2 power  clean + 1 power jerk

50-60-65-70% then

e1,5mom x 5

1 clean & jerk

80-85-90-95-95%

2 . 3 rounds each for time

300m row

10 dead lift 100/65kg

20 box jumps 70/50cm

rest 2 min

3 . for time
…

1 . e1,5mom x 6

1 hang power snatch + 1 hang squat snatch

60-65-70-75-80-80%

2 . 5 rounds for time of

12 s2o

12 front squats

12 t2b

3 . 3 sets of

10 banded chin ups

10 db overhead triceps extensions

30 sec superman hold

1 . every 30 sec x 8 0-4 min

1 snatch grip dead lift 120% of max snatch

then e2mom x 3, 4-10 min

10 reps dead lift adding 10/5 kg every set

2 . for time

20-10, 16-8, 12-6, 8-4 reps

db snatches & bar muscle ups

scale option…

1 . e1,5mom x 6

1 power clean + 1 hang power clean + 1 push jerk

2 . emom 20 min

1st min 13/9 cal row – 11/7 cal air bike

2nd min 15 wall ball

3rd  6 hang power clean

4th min 12 alt db snatches

1 . e2mom x 6

5-5-4-4-3-3 reps front squat

70-75-80-85-90-92,5%

2 . 3 rounds for time

100 du

25 t2b

15 thrusters

scale option::

150 su

25 v-ups

15 thrusters

1. E2mom x 4

5 hang power snatches

1 legless rope climb

2. 21-15-9 reps for time of

Front squats and burpees over bar

3. 3 sets of

15 barbell biceps curl

15 barbell overhead triceps extensions

1. E1,5mom x 6

1 push press +1 push jerk + 1 split jerk

Beginers : 3 push press

2. 3 rounds for time of

20 wall ball

15 pull ups

10 hang power clean

rest 4 minutes and

1 round for time of

40 wall ball

30 pull ups

2…

1. E2mom x 6

8-6-4-4-3-3reps dead lift

70-75-80-85-90-90%

2. 5 rounds for time of

1 rope climb

5 bar muscle ups

1 rope climb

10 hang power snatches

Beginers option

5 rounds for time of

2 rope walks

10 ring rows or …

1a . e1,5mom x 4

1 power snatch + 3 ohs

70-75-80-85% of max power snatch

1b. emom 9 min

1 squat snatch

3×70%, 3×75%, 3×80% of max squat snatch

beginers: 1 hang power snatch

2 . 6 rounds for time

6 strict hspu/ 6 pike push u…

1 . e1,5mon x 6

1 power clean + squat clean + 1 split jerk

not touch and go

70-70-80-80-85-85%

2 . 3 rounds each for time of

20/14 cal row

15 burpees box jump over

10 thrusters 50/32, 5kg

5 ring muscle ups

rest 2 min aft…

1 . 3 rounds each for time

15 burpees box jump over

20/14 cal row

15 kb swings

rest 2 min after each round

2 . in teams of 2 for time

50 hang power snatches

100 vups

50 hang power cleans

100 pull ups

50 front squats
…

1 . e1,5mom x 6

1 power snatch + 1 hang squat snatch

65-70-70-75-75-77,5%

2 . emom 20 min

1st min 10 db thrusters

2nd min 10 pull ups

3rd min 13/8 cal row

4th min 40 du

1 . e2mom x 5

10-8-6-5-5 reps dead lift

60-65-70-75-85%

2 . 4 rounds for time

10 hang power clean

25 wall ball

3 . 4 sets of max rep strict hspu

30 sec hollow hold

rest 90 sec

1 . e2mom 10 min

6-6-3-3-2 reps back squat

70-75-80-85-90%

2 . 4 rounds for time

6 hang power snatches

15 burpees over bar

70 du / 100 su

3 . 3 sets of

10 banded strict pull ups

10 barbell overhead extensions

Warm up wod

3 rounds for quality of movement

15 cal row

10 sots press

15 v-ups

16 alternative jumping lunges

1. E2mom x 6, 1 snatch pull +1 hang squat snatch + 1 squat snatch

60-65-70-75-80-80%

2. Gymnastics

Try one max …

1 . e2mom x 5

1 power clean – 1 squat clean – 1 push jerk

2 . 8 rounds for time

8 strict db presses

8 strict pull ups

3 . 3 sets of

25 v-ups

25 back extensions

20 alternative jumping lunges, back step lunges for beginners

1 . e2mom x5

15-10-8-6-6 reps

dead lift

50-60-70-80-82,5%

2 . emom 20 min

1st min 13/8 cal

2nd min 5 hang squat clean

3rd min 12 burpees

4th min 16 hang db snatches

1 . e2mom x 3 0-6 min

10 strict presses 60%

e2mom x 3 6-12 min

10 push presses

70%

2 . min 0-2 amrap cal row

min 2-10 amrap

4 bar muscle ups

4 hang power snatches

min 10-12 amrap du / heavy rope jumps

1. E2mom x 5

5 hang power snatches

1 legless rope climb

2. For time

21-15-9 reps of

Front squats and burpees over bar

3. 3 sets of

15 barbell biceps curl

15 barbell overhead triceps extensions

1 . STRENGTH

e2mom x 6

1 power clean + 2 hang power clean + 3 front squats + 1 push jerk

2 . GYMNASTICS

2a . emom x 5 min

ring muscle ups*

2b. emom x 5

5-8 m handstand walk

2c . emom x 5

bar muscle ups*

*pick a number…

1 . e4mom x 4

15 cal

10 hang power snatches

15 v-ups

2 . 8 min amrap

10 wall ball

10 kb swings

10 sit ups

1. E2mom 10 min

10-8-6-6-6 reps dead lift

60-65-70-75-75%

2. 14 min amrap

10 push press

10 kb swings

10 box jumps

1 . e2mom 10 min

1 power clean + 1 push jerk + 1 hang squat clean + 1 split jerk

60-65-70-72,5-75%

beginers option  1 power clean + 1 push press+ 1 front squat + 1 push jerk

2 . 3 rounds for time of

5 wall walks

20 pull ups

30…

1 . e2mom 10 min

5 reps front squats

70-75-80-85-85%

2 . 8 min amrap of this ladder

one arm devil presses

burpee pull ups

1-1, 2-2, 3-3, 4-4, 5-5…

Beginers option, one arm devil presses & banded pull ups

3 . 3 sets of…

1. E2mom x 6

1 power clean  + 1 squat clean + 1 split jerk

65-70-75-80-85-87,5%, it is not touch and go

2. E2mom 10-8-8-6-6-4 reps dead lift

60-70-70-75-75-80%

3. For time 4 rounds of

15 t2b + 15 burpees jump over the box

rest…

1 . e2mom x 4

5 ohs

60-65-70-70%

2 . e2,5mom x 5

5 hang power snatches

2 rope climbs

Beginers 10 strict banded pull ups

3 . 4 sets of

10 barbell bend row

8 bulgarian split squats

10 overhead triceps extensions

5000 m run for time

1. E2mom x 5
10-8-8-6-6 reps back squat
60-65-70-75-80 %
2. 14 min amrap
15 kb swings
10 hspu/ 15 hand release push ups
10 burpees

1. 10 min to build a heavy

1 squat clean + 1 hang squat clean

2. E2mom x 5

5 front squats

60-70-70-75-80%

3. 8 min amrap

50 du

10 power snatches 50/30kg

4. 4 rounds for time of

20 t2b

10 squat clean 60/40kg

10 hspu

1. e2mom x 5

12-10-8-6-6 reps dead lift

50-60-65-70-75%

2. 5 min amrap

5 kb snathes each hand

10 back step lunges with the kb in the front rack position

2 min rest

5 min amrap

5 kb clean and jerks + 5 front squats each hand…

1. E2mom x 5

1 hang power clean + 2 hang squat clean

2. in teams of 2

18 min amrap

60/45 cal

60 kb swings

60 box jumps

60 hspu/ 60 hand release push ups

split reps as you want

1. E2mom x 5

10-8-8-6-6 reps back squat

65-70-75-80-82,5%

2. 15 min amrap

ladder pull ups – wall ball, + 30 du or 50 su every round

1-2-30, 2-4-30, 3-6-30, 4-8-30, 5-10-30, 6-12-30, 7-14-30….

1. E2mom x 5

2 hang squat snatch

60-65-70-75-80%

2. 4 rounds for time

20 db snatches

20 overhead walking lunges with a db

20 t2b

1 .  5 rounds each for time of

30/22 cal row

30 db snatches 15 each hand

20 overhead walking lunges 10 each hand

rest 2,5 min between rounds

1 . e2mom x 5

10-10-8-8-6 reps of dead lift

50-60-65-70-75 % of max dead lift

2 . in teams of 2

3 rounds each of 10 ohs + 5 muscle ups or 10 dips

then

3 rounds of 10 hang power clean + 10 burpees over bar

then

3 rounds each…

1 . e2mom x 6

0-6 min

10-10-8- reps of push press

60-70-75% of max push press

6-12 min

8-8-8 reps of strict press 60-65-70%

2 . e2mom 18 min total

0-2 min, 30/20 cal row

2-4 min, 30 wall ball

4-6 min, 30 hang db snatches…

1 . e2mom x 5

1 squat snatch + 1 hang squat + 1 ohs

50-60-70-75-77,5 % of max snatch

2 . 18 min amrap

15 swings

15 t2b

20 front rack lunges with one kb

15 burpees

1 . for time

3 rounds of 9 db dead lifts – 7 db hang power cleans – 5 db push jerks

1 round of 5 strict pull ups – 10 push ups – 15 air squats

2 rounds of 9 db dead lifts – 7 db hang power cleans – 5 db push jerks

2 rounds of 5 strict …

1a . e2mom x 3, 0-6 min

1 power snatch + 5 ohs

60-70-70% of max ohs

1b . e2mom x 4, 6-14 min

2 squat snatch 50-75% of max snatch

2 . emom 16 min

1st 15/10 cal

2nd 8-10 burpees over the box

3rd 16 db hang snatches

4th 4-6…

1. e2mom x 4

10-8-6-6 reps dead lift

50-60-65-70% of max dead lift

2. 22 min amrap

400 m run

16 front rack lunges

15 t2b or 20 v-ups

15 hspu or 20 hand release push ups

1. e2mom x 4

1 power clean + 1 hang power clean + 1 push jerk

2. emom for 7 minutes

7 wall ball + 7 kb swings + 5 burpees

if you cant complete in the min continue amrap

3. for time

100 du

21 thrusters

75 du

15 thrusters
…

1 . e2mom x 4

2 push press

2 . 20 min amrap of

30 wall ball

30 swings

30 push press

30 t2b

30 burpees

1 . emom 16 min

1st min 15/10 cal

12 thrusters

12 pull ups

12 kb swings

2 . 9 min amrap

10 hspu

10 weighted step ups with a kb

1 . e2mom x 5

2 front squats

2 . 15 min amrap

20 db snatches

10 burpee box jumps

3 rope climbs

COMPETITION

Warm up

10 min yoga stretching then

3 rounds not for time of

15 cal + 50 du + 15 v-ups + 20 kb swings

1 . 4 rounds each for time of

25m d-ball carry + 8 d-ball clean 60/40kg/masters 60kg

rest 2 min

2 . DT
5 rou…

1a . e2mom x 3

3 muscle snatches

1b . e2mom x 4

1 power snatch + 2 snatch balance

2 . for time

9-7-5 wall walks

21-15-9 db burpee dead lifts

1 . e2mom x 4

3 strict press

2 . e3mom x 3

10 kb snatches + 10 kb front squats right hand

10 kb snatches + 10 kb front squats left hand

3 . 8 min amrap

20 du / 30 su + 15 sit ups

1 . e2mom x 4

1 clean pull + 1 hang power clean + 1 front squat

2 . e5mom x 4

8 devil press

10 jumps over the box

12 c2b pull ups

20 lunges with a plate overhead 20/10kg

scale option 4 rounds

8 burpees

10 box jumps

12…

1 . e2mom x 5

3 back squats

2 . 4 rounds for time

21 wall ball

15 t2b

9 hang power clean

then rest exactly 2 min and

3 . 3 rounds of

75 du / 150 su

10 s2o

1 . for time

30 burpees

40 kb swings

50 walking lumges

60 push ups

50 squats

40 pull ups

30 step over the box with a kb

2 . 4 rounds of

10-15 floor presses

10 barbell bend rows

1. E2mom x 4

1 power clean + 1 hang squat clean + 1 squat clean

2. 10 min amrap

10 m one arm overhead walking lunges with a kb

10 t2b

3. 3 sets of

10 ring Y

10 barbell bend over rows

1 . e2mom x 5

3 pause back squats

2 sec pause at the bottom

2 . emom 4 total rounds

1st min 15/10 cal

2nd min 15 wall ball

3rd min 15 kb swings

4th min 2 rope climbs

1 . e2mom x 4

5 dead stop dead lift

2 . 10 min amrap

35 du /70 su

8 hang power c&j

3 . 3 sets of

10 ring dips / scale option assisted dips

max rep chin ups /

scale option max rep assisted dips

1. 5 rounds of

500 / 350 m row, 1000 /700m air bike

15 t2b /15 v-ups

20 hand release push ups

time cap 20  min

2. 3 rounds of

10 lateral shoulder raises

10 barbell biceps curl

10 barbell overhead triceps extensions

competition team

1 . 3 rounds of

15 cal

15 burpees over the box

10 dead lifts 100/70kg

rest 2 min

2 . 12 min to build this complex

1 power clean + 1 push jerk + 1 squat clean +1 split jerk

3 . 3 sets of 8 heavy

barbell o…

for time

buy in 1000m run

then 10 rounds of

3 power snatches

6 one arm devil presses

9 pull ups

cash out 1000m run

1 . 10 min to build 3 heavy reps dead stop dead lift

2 . 18 min amrap

8 burpees + 10 s2o + 12 t2b + 14 alt db snatches

1 . 10 min to practice this

1 clean pull + 1 hang squat clean + 1 squat clean

use moderate weights / focus on technique , keep the bar close to the body

2 . 4 rounds of

15/10 cal row

15 burpees over the box

15 thrusters

finish…

1. 8 min to build a heavy 2 rep strict press

2. 21-15-9 reps for time of

squat clean and ring dips

3. 4 sets of

max rep chin ups followed by a heavy 10 reps kb swings rest 1 min between

1 . e2mom x 4

2 muscle snatches + 1 snatch balance + 2 ohs

2 . 5 rounds for time of

400m run

12 pull ups

6 hang clean

1 . 10 min to build 3 reps dead lift

2 . e3mom x 4

10 burpees over the box

10 t2b / beginners 10 v-ups

10 hspu / beginners 10 hand release push ups

3. 1000 m row for time

1 . e2mom x 4

3 strict press

2 . tabata this

row

one arm db thrusters

sit ups

push ups

rest one min between rounds

1 . e2mom x 4

1 squat clean + 1 hang squat clean + 1 s2o

2 . for time

30 cal

20 s2o

10 ring muscle ups / 20 dips

30 burpees over bar

20 hang clean

10 bar muscle ups / 20 pull ups

1 . e2mom x 4

1 power snatch + 1 snatch balance + 1 ohs

2 . for time

50 dumbbell walking lunges
30 handstand push-ups*
40 dumbbell walking lunges
20  handstand push-ups
30 dumbbell walking lunges
10 handstand push-ups

* hand relea…

1 . e2mom x 4

3 front squats

2 . 10 min amrap

10 wall ball

10 alt db snatches

10 t2b

3 . 3 rounds of

10 bench presses or floor presses

10 barbell bend row

1 . e2mom x 5

1 power snatch + 1 squat snatch

2  . for time

20 burpees box jumps over
2 legless rope climbs
20 kettlebell clean and jerks
15 burpees box jumps over
2 legless rope climbs
15 kettlebell clean and jerks
10 burpees box j…

1 . e2mom x 5

5 back squats

2 . For time:

1,000-meter row

50 thrusters

30 bar muscle ups

scale options

20 or 15 bar muscle-ups

or 30 pull-ups

1 . e2mom x 4, 2 dead lift

2 . e3mom x 4

15 cal + 15 push press

3 . 3 rounds  for time of

50m farmers carry + 15 hspu +  10 power clean*

*8 power  clean 2nd round – 6 power clean 3rd round

add 5-10 kg every round

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

intermidate:

Deadlift: body weight
Bench press: 3/4 body …

1 . 10 min to build this complex

1 squat snatch + 1 hang squat snatch + 1 ohs

2 . e2mom x 3

3 snatch pulls

3 . e3mom x 4

15/10 cal + 8 power cleans

1 . e2mom x 5

2 back squats

beginers 5 reps

2 . emom x 6

1 power clean

3 . e3mom x 3

10 barbell bend over rows

10 bench presses or 10 floor presses

4 . 3 supersets of

10 barbell biceps curls

10 barbell overhead extens…

1 . 8 min to build 2 heavy reps thruster

2 . 8 min to build 2 heavy reps sdhp

3 . 2-4-6-8-10-8-6-4-2

reps for time of

sdhp + thrusters

4 . 100 sit ups for time

1 . 10 min to build  a heavy  clean & jerk

beginers option: 3 hang power clean + 3 push press

2 . e2mom x 4

2 front squats

3 . in teams of 2 for time, change every 15 reps

120 cal

90 box jumps

120 wall ball

90 t2b

&n…

1 . 4 x 5 min rounds – 1 min rest between

1st min box jumps

2nd min push press

3rd min cal row

4th min  wall ball

5th min  kb swings

1 . e2mom x 4

2 dead lift

2 . e2,5mom x 3

10 bend over rows

10 dual kb push presses

3 . e4mom x 4

20/14 cal

7 devil presses

16m walking lunges with 2 db

1 . e2mom x 4

1 power clean – 1 hang power clean – 1 split jerk

2 . e2mom x 4

1 clean pull – 1 squat clean

3 . emom 4 total rounds

1st min 40 du / 60 su

2nd min 10 hang power clean

3rd min 12 t2b

1 . e2mom x 4

2 back squats

2 . e2mom x 3

8 barbell front rack walking lunges

3 . 11 min amrap

7 hspu / 15 hand release push ups

15 kb swings

2 rope climbs

1 . in teams of 3

135 cal + 135 hang power clean & jerk + 90 burpees over the box*

change every 15 reps, *burpees over box every 10 reps

2 . 3 rounds of

8 bulgarian split squats + 15 australian pull ups

rest 90 sec

3 . 3 roun…

1 . e2mom x 4

3 hang power clean + 3 front squats

2 . 10 min amrap

8 db dead lifts

8 db hang power clean

8 t2b

35 du / 70 su

3 . 3 supersets of

10 db biceps curl + 10 triceps dips

1 . e2mom x 4

2 hang power snatches + 2 hang squat snatches

2 . e2mom x 3

3 snatch pull

3 . for time

50 wall ball

40 alt db snatches

30 box jumps

20 hspu / 30 hand release push ups / 15 pull ups

10 bar muscle ups

4 . …

1 . e2mom x 4

3 back squats

2 . 4 x 2 min rounds + 1 min rest

10 thrusters + 10 burpees over bar

remaining time max cal

count total cals

3 . 3 rounds of

10 deficit push ups + 10 upright rows

1 . e2mom x 4

1 hang squat clean + 1 front squat

2 . emom 3 total rounds

1st min 15/10 cal

2nd min 10 s20

3rd min 15 kb swings

4th min 2 rope climbs

3 . 3 super sets

10 deficit  push ups

10 australian pull ups

1 . e2mom x 4

3 dead stop snatch grip dead lifts

2 . 3 rounds for time of

20/15 cal

15 db devil dead lifts

30 wall ball

3 . 3 rounds of

10 Z presses

10 triceps dips

1. E2mom x 4

2 front squats

2. for time

30-20-10 kb swings

30-20-10 kb front rack walking lunges

6-4-2 rope climbs

3. 3 sets of

8 strict presses

8 chin ups

1. 0-3 min

500/350 m row as fast as you can

3-6 min

50 sit ups

6-9 min

75 air squats

9-12 min

500/350 m row as fast as you can

12-15 min

80 m overhead walking carry with 2 kb

15-18 min

50 push ups

18-21 min

5…

1. E2mom x 4

1 clean + 1 hang squat clean

2. emom 3 total rounds

1st min 15/10 cal row

2nd min 15 hspu / 15 hand release push ups

3rd min 15 t2b / 15 v-ups

4th min rest

3. 3 sets of

10-15 strict ring push ups

10 barbell …

1. E2mom x 4

3 dead stop dead lifts (slow eccentric)

2. 3 rounds time cap 10 min

75 du / 150 su

25 wall ball

10 devil press

3. 3 sets of

10 bend over row

10 barbell overhead triceps extensions

1 . e2mom x 4

3 back squats

2 . From 0-2 minutes:
20 thrusters
Max-rep bar muscle-ups in the time remaining
Rest 2 minutes
From 4-6 minutes:
20 bar muscle-ups
Max-rep thrusters in the time remaining

scale option

0-2 min, 2 0 thru…

emom 5 total rounds, 30 sec work for max reps or cals – 30 sec rest

1st min row / bike / ski

2nd min hspu / push ups

3rd min pull ups / ring rows

4th min walking lunges with a plate overhead

5th rest

1 . e2mom x 5

3 dead lift

2 . emom 4 total rounds

1st min 8-10 burpees box jumps

2nd min 10-15 cals row

3rd 15 dual db push jerks

4th rest

1 . e2mom x 4

3 push press

2 . e3mom x 4

16 overhead walking lunges with a db (8+8)

16 c2b pull ups

3 .  5 rounds for time of

10 t2b – 3 wall walks

1 . e2mom x 4

5-5-3-2 back squat

2 . e2mom x 4

8 devil presses + 12 t2b

3 . 7 min amrap of this ladder

2-4-6-8-10……

wall ball + kb swings

1 . 8 min amrap

8 wall ball

8 kb swings

8 t2b

4 min rest

2 . 8 min amrap

8 step over the box

2 legless rope climb

3 . 3 sets of

10 db biceps curl

15 banded triceps extensions

1 . e3mom x 3

8 hang power clean + 16 front rack walking lunges with 2 kb

2 . 7 min amrap

7 thrusters + 7 burpees over bar

3 . e2,5mom x 3

5-8 bar muscle ups

10-12 hspu

scale option. 8 dips + 10 pike push ups

1 . e2mom x 5

1 power snatch + 1 squat snatch + 1 ohs

2 . 12 min amrap

10 s2o

10 c2b pull ups

40 du /80 su

1 . e2mom x 4

5 back squats

2 . for time

30 wall ball

25 t2b

20 one db Alternating hands devil press

25 t2b

30 wall ball

3 . 3 sets of

10-15 shoulder lateral raises

10-15 strict australian pull ups

1 . 5 rounds x 40 sec work – 20 rest

row or airbike or skierg

2 min rest

2 . 5 rounds x 40 sec work – 20 rest

russian swings

rest 2 min

3 . 5 rounds x 40 sec work – 20 rest

db squat clean & jerks

rest 2 min

4 . 5 rou…

1 . e2,5mom x 4

5 dead lift + 8 seated strict kb presses

2 . 4 rounds of

1st min 12-15 t2b

2nd min 10-12 thrusters

3rd min amrap cal

4th rest

1 . 8 min to build a heavy snatch

2 . 8 min amrap

15 pull ups + 50 du

3 . 3 sets of

10 ring dips + 10 pull overs

1 . 3 rounds of

in 2 min

20/14 cal air bike

then max rep hang power clean

rest 2 min

in 2 min 20/14 cal skierg

then max rep hang power snatches

rest 2 min

in 2 min

25/17 cal row

then max rep thrusters

rest 2 min

…

1 . e3mom x 4

5 back squats + 10 box jumps + 10 knee tucks jumps

scale option. 5 back squats + 10 box step ups+ 10 jump squats

2 . 3 rounds of

1st min 45 sec max cal

2nd min 45 sec max burpees

3rd min 30 sec max thrusters

4th …

1 . e2mom x 4

3 muscle snatches + 1 snatch balance + 3 ohs

2 . with 1 kb change hand every 15 reps

from 0-2 min

30 suitecase walking lunges

from 2-4 min

30 front rack walking lunges

from 4-6 min

30 overhead walking lunges
…

1 . e2mom x 4

5 dead lifts

2 . e2mom x 4

1 power clean + 1 clean

3 . 3 rounds of

3 turkish get ups each side*

8 kb snatches each side*

8 kb clean & jerks each side*

*work on movement quality

1 . for time

30 burpees

40 kb swings

50 walking lumges

60 push ups

50 squats

40 pull ups

30 step over the box with a kb

2 . 4 rounds of

10-15 floor presses

10 barbell bend rows

1 . e2mom x 4

2 snatches add some weight every 2 minutes performing 2 reps

2 . in teams of 2 18 min amrap

partners change every 10 reps

60 db snatches

60 hang power clean & jerks

60 t2b

60 thrusters

120 du or 240 su, ev…

1. E2mom x 4

3 hang power snatches + 3 ohs

2. 9 min amrap

10 walking lunges with a kb

10 t2b

10 kb swings

3 . 3 rounds of

15 diamond push ups

10 one db bend row

1. 3 rounds of

10 burpees over the box

15 cal row

10 db hang power clean and jerk

rest 2 min

2. for time

27 wall ball and 9 bar muscle ups*

21 wall ball and 7 bar muscle-ups

15 wall ball and 5 bar muscle ups

*scale reps …

1. tabata 20-10 x8

a. row

b. swings

c. ski or airbike

d. sit ups

2. 4 rounds of

10 db chest press

10 barbell bend row

10 weighted bulgarian split squats

1 . e2mom x 5, 3 back squats,

5th set 10 back squats 70%

2 . in teams of 3

22 min amrap

buy in 30 syncronized burpees

then

no1 25/18 cal

no2 10 burpees over the box

no3 15 hang power clean & jerks

change when no1 fin…

1 . e2mom x 4

1 snatch + 1 hang squat snatch + 1 ohs

2 . for time

40 one arm db thrusters *

40 t2b

40 one arm devil presses *

40 c2b pull ups

*split reps as you want

1 . emom 5 min

8 pull ups + 8 t2b, unbroken

2 . for time

500m run

30 s2o

20 burpees over bar

100 du / 200 su

30 ohs

20 burpees over bar

500m run

30 min amrap, in teams of 2

60 wall ball /every 15

40 t2b /every 10

20 squat clean /every 5

40 hspu /every 10, or 80 push ups /every 20

60 kb swings /every 15

1 . e2mom x 4, 3 dead lift

2 . e3mom x 5,

5 hang power clean – 4 front squats –  3 push jerk

12 burpees over the box

1 . e2mom x 4

1 clean pull – 1 hang squat clean – 1 squat clean

2 . e2mom x 5

10 thruster – 15 c2b pull ups

3 . 3 rounds not for time of

10 ring push ups – 10 barbell bend row

‌1 . 10 rounds for time

3 hang power snatch – 3 ohs – 3 burpees over bar

2 . e1,5mom x5

5-8 strict pull ups

5-8 ring dips

3 . perform 1  max rep set

of bar muscle ups rest 2 min

and  perform 1 max rep s…

1 . in front of the clock, 5 rounds

1st min 10 burpees

2nd min 15 kb swings

3rd min 5-7 bar nuscle ups / 10-15 pull ups or ring rows

4rth min 15 push ups

5th min 15/10 cal row

6th min rest

1 . in teams of 3

3 rounds each / time cap 35 min

no1 50/35 cal row

no2 amrap 7 thrusters 5 burpees over bar

no3 amrap sit ups

1 . e2mom x 5

1 hang squat snatch – 1 ohs

2 . 30/20/10 reps of

lunges with 2 kb – push press

3 . 3 rounds of

10 triceps dips

15 strict ring rows

1 . e2mom x 4

5 hang power clean & jerk, add weight every round

1 legless rope climb

2 . in 18 min

buy in 1000m run / 1500m row

then amrap

30 du /  60 single unders

10 pull ups

20 db hang snatches

3 rounds for time of

500m row / 1000m air bike

25 burpees

25 pull ups/ 25 ring rows

25 kb swings

1 . e1,5mom x 3

3 snatch pull

2 . e2mom x 4

1 snatch – 1 ohs

3 . 8 min amrap

10 t2b – 10 s2o

1 . e2mom x 4

1 power snatch + 1 hang power snatch + 1 hang squat snatch + 1 ohs

2 . e2mom 3 rounds total

a. 300/200m row

b. 30 alt hang db snatches

c. 20 pull ups

Emom, for 30 minutes 6 sets of:
Minute 1: 10-15/7-10 calorie row / air bike
Minute 2: 40 double-unders/ 60 single-unders
Minute 3: 12-15 toes to bar
Minute 4: 20 alternative db snatches
Minute 5: rest

1 . e2mom x 4, 1 snatch pull – 1 hang squat snatch – 1 ohs

2 .e4mom x 3

10 devil presses – 7 bar muscle ups/10 ring rows + 10 dips  – 250/200m row

3 . 3 rounds of

10 strict presses – 10 bulgarian split squats

1 . e4mom x 3

10 burpees jump over the box – 16 alt db snatches – 10 t2b

scale option: 10 burpees step over the box – 16 alt db snatches – 10 v-ups

2 . for time 27-21-15 reps of

wall ball – kb swings

9-7-5 ring muscle ups / 18-14-10…

1 . e2,5mom x 4

8 back squats – 10 db hang power clean & jerk

2 . 12 min amrap

8 hspu – 10 pull ups – 12 front rack lunges

scaleoption: 12 hand release push ups – 12 ring rows – 12 front rack lunges

1 . emom 5 rounds

1st min 10 wall ball – 10 push ups

2nd min 10 hang power snatches

3rd min 10 pull ups – 10 swings

4th min 15-10 cal

5th min rest

scale reps

1 . e3mom x 4

10 ring dips

10 strict pull ups

10 strict hspu

scale reps /use a band

2 . 10 min amrap

35 du

8 hang power c&j

12 lunges

3. 3 sets of

10 db biceps curl

10 triceps dips

1 . e2mom x 4

3 front squats

2 . 3 rounds for max reps of:

1 min wall ball

1 min cal row

1 min push press 30/20kg

1 min sit ups

1 min sdhp 30/20kg

1 min rest

1. e2mom 3-3-2-2-2 reps back squat

2. for time 21-15-9 reps of

hspu – pull ups – weighted step over the box

scale option hand release push ups – ring rows – step over the box

3 . 3 sets of

10 Y – 10 barbell overhead triceps extensio…

1 . e2mom x 4

2 hang power snatches – 1 hang squat snatch – 2 ohs

2 . e2mom x 3

max rep ring muscle ups

scale option banded ring muscle ups, beginers banded dips

3 . e2,5mom x 3

5 slow eccentric pause dead lifts – 5 slow eccentri…

1 . emom 18 min

1st min 10 thrusters

2nd min 15/10 cal row

3rd min 4-7 bar muscle ups

2 . 3 rounds of

30 sit ups

10 ring dips

1 . e2mom x 5

3 hang power clean – 3 front squats

2 . 14 min amrap

buy in 200 du /300 su

then

8 db or kb push presses

8 lunges

8 t2b

in teams of 3, 33 min amrap

1500m row / 500 each

60 burpees over bar /20

60 db snatches /20

45 thrusters /15

21 wall walks/ 7

1 . e4mom x 4

15/10 cal row –  10 step over the box with a kb – 10 db dead lift – 8 db hang power clean

2 . e3mom x 4

10 strict preses – 20 push ups

1 . e2mom x 4

3 muscle snatches – 1 snatch balance – 3 ohs

2 . 21-15-9 reps of

burpees jump over the box

c2b pull ups

s2o

1 . e2mom x 4, 8 back squats 70-75%

2 . 0-5 min amrap

8 kb swings – 8 push ups

5-8 min rest

8-15 min amrap

5 t2b / 5 v-ups

7 db snatches right hand

9 wall ball

next round db snatches left hand

1. E2mom

5-5-3-3-2 reps dead lift

2. 18-12-6 reps for time of

ohs and burpees over bar

rest 3 min and for time

18-12-6 reps of

push press and t2b

1. e2mom x 5

1 cluster – 1 thruster

2. 12 min amrap

8 devil presses

2 rope climbs

30 du / 60 single unders

1 . e2mom x 3

7-10 hspu / 7-10 pike push ups

3-5 ring muscle ups / 10 ring rows

2 . e3mom x 3

10 ring push ups

8-10 chin ups

3 . amrap 9 min

10 wall ball

10 kb swings

7 burpees

1 . e2mom x 5, 2 reps back squat 80-90 %

2 . For time

30-20-10

t2b and 2 db front rack walking lunges

3. 3 sets of

10 db z-press and 10 australian pull ups

1. emom 25 min

1st min 8 dead lift

2nd min 2-3 rope climbs

3rd min 40 du / 60 su

4rth min 3-5 wall walks

5th min 13/9 cal row

1 . e2mom x 5

1 clean – 1 hang squat clean

2 . e2mom x5

4-6 bar muscle ups

scale use a band or a box or 10-15 pull ups or ring rows

3. 100 sit ups for time

1. e2mom x 5-5-3-3-2 reps

front squats 70-90%

2. 15 min amrap

12 db dead lift

9 db hang power clean

6 db push press

10 burpees

1 . in teams of 3

3 rounds each of

15 thrusters – 15 / 11 cal row

then 3 rounds of

10 burpees over the box – 15 / 11 cal row

2 . 3 rounds not for time of

10 strict [ike push ups on parallel bars

10 australian pull ups

10 up…

1 . e2mom x 3, 5 skin the cat

2 . e2mom x 3 set of max reps bar muscle ups /box / banded / or max reps pull ups

3 . 11 min amrap

10 t2b – 10 kb swings – 15 wall ball

1 . 9 min amrap

50 Double-Unders / 75 single unders
15/11 cal row, 10/7 cal air bike
10 hang power clean and jerks

4 min rest

2 . 9 min amrap

50 Double-Unders / 75 single unders
15/11 cal, 10/7 cal air bike
10 hang power snatches
…

1. in 8 min build a heavy 1 rep thruster

2. For time:

21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters

30 min amrap

in teams of 3

1st 500/400m row or 1000/800m airbike

2nd amrap of 5 pull ups / 7 push ups / 9 air squats

3rd rest

1 . practice muscle ups

2 . e2mom x 5 – 2 min rest

8 thrusters* – 200m row – max rep db thrusters**

*heavy – ** moderate weights

1 . e2mom x 5

1 snatch – 1 ohs

2 . 15 min amrap

3 strict hspu

6 strict pull ups

12 wall ball

18 sit ups

for time

50 air squats

20 cal row / 15 air bike

50 swings

20 cal row / 15 air bike

50 sit ups

20 cal row / 15 air bike

50 push ups

20 cal row / 15 air bike

1 . e5mom x 4

20/15 cal – 10 burpees over the box – 20 kb swings

2 . for time

75 du /100 su

21 thrusters

50 du / 75 su

15 thrusters

25 du / 50 su

9 thrusters

1 . emom 8 min

1st min 15 sec full support hold on low rings

2nd min 15 sec catch position hold on low rings

2 . emom 8 min

5-8m hs walk / or 20 sec hs hold

2 . 3-5 ring muscle ups / or 8-10 ring dips

3 . e2mom x 5, adding small …

1 . e2,5mom x 4

8 push press – 15 push ups

2 . in teams of 2 20 min amrap

30 burpees 15-15

40 db thrusters 20-20

30 t2b 15-15

40 alt db snatches 20-20

30 wall ball 15-15

40 kb swings 20-20

1 . 5 min amrap

125m skierg – 10 kb swings

rest 5 min

2 . 5 min amrap

10 cal row – 10 dips or 10 push ups

5 min rest

3 . 5 min amrap

300 m airbike – 10 alternative hang db snatches

rest 5 min

4 . 5 min amrap

20 du – 1…

1 . e1,5mom x 4

1 snatch – 1 snatch balance – 1 ohs

2 . emom 20 min

1st min 45 sec max cal

2nd min 20 push ups

3rd min 50 du / 75 su

4rth min 15 pull ups

5th min 16 lunges

1 . e2mom x 5

1 power clean – 1 squat clean – 1 push jerk – 1 split jerk

2 . 5 min amrap

7 thrusters – 1 rope climb

rest 3 min

3 . 5 min amrap

7 pull ups – 14 air squats

1 . emom 8 min

1st min 6-8 strict t2b

2nd min 10 dips

2 . 14 min amrap

15 wall ball

6 bar muscle ups*

20 alternarive db snatches

40 du / 60 single unders

1 . e2mom x 3

10 walking lunges

2 . e2mom x 3

10 strict press

3 . 4 rounds of

1 min amrap du

1 min amrap cal

1 min amrap burpees

1 min rest

1 . e2mom x 4

1 snatch pull – 1 hang power snatch – 1 hang squat snatch

2 . in teams of 3, 11 min amrap

1st 15/11 cal

2nd amrap wall ball

3rd plank

3 . 3 rounds of

10 shoulders lateral raises

10 barbell biceps curl

10 ba…

1 . e1,5mom

5-3-3-2-2 dead lifts

2 . 4 min amrap

5 thrusters – 5 burpees over bar

rest 2 min

3 . 4 min amrap

5 t2b – 7 db push press

rest 2 min

4 . 4 min amrap

cal row or bike

1 . 15 min amrap

16 alternative db snatches

10 step over the box with a db

5 bar muscle ups / 10 pull ups

50 du

2 . e3mom x 4

8 weighted bulgarian split squats

max rep ring dips

1 . tabata

every exercise 8 sets x 20 sec work 10 sec rest

after each exercise 1 min rest

skierg

swings

airbike

alt db snatch

row

push ups

1 . in teams of 3

9 min amrap cal row fast and hard

partners change every 1 minute

2 . rest 3 min and 20 min amrap

no1 does 3 rounds of db dt 12 dead lifts – 9 hang power clean – 6 s20

no2 rest

no3  amrap meters row

the team t…

1 . e2mom x 5

2 back squats

2 . 12 min amrap

8 db snatches right hand*

8 wall ball

8 t2b

*next round left hand

1 . e2,5mom x 4

15/10 cal row

8 dead lift 70%

2 . 8 min amrap

1 rope climb

8 front squats

30 du

3 . in 7 min time cap

75 push ups

75 sit ups

1 . 3 rounds for time of

20/15 cal skierg – 20 kb swings

2 . 3 rounds for time of

30/20 cal row – 30 push ups

3 . 3 rounds for time of

20/15 cal airbike – 20 pull ups

1 . e2mom x 4

2 thrusters + 2 push jerks

2 . e4mom x 3, as fast as you can

15 thrusters + 15 burpees over bar

3 . 3 sets, rest as needed

15 australian pull ups

10 barbell upright row

8 bulgarian split squats each leg

1 . e3mom x 3

4 bar muscle ups / 4 banded muscle ups

8 hang power clean

12 burpees over bar

2 . 3 rounds for time of

15 s20 – 20 walking lunges with 2 kb or db

3 . 3 rounds of

10 db lateral raises

10 barbell biceps curl

…

1 . e2mom x 5

2 back squats 70-90%

2 . 15 min amrap

100 du

50 kb swings

40 one arm alt db hang power clean and jerk

30 t2b / 30 v-ups

20 one arm alt db devil presses

1 . e4mom x 4

8 strict chin ups

8 ring dips

15 hollow rock

15 superman rock

2 . in teams of 2

2 rounds each for time

1000 m air bike – 500 m row – 250 m skierg

1 . e3mom x 3

15 hspu + 16 step over the box with 2 db or 2 kb

scale option 15 hand release push ups + 16 bodyweight step over the box

2 . tabata this

burpees – alternative db snatches – sit ups – cal row or air bike or skierg

1 . e2,5mom x 4

4 dead lift – 2 legless rope climb

2 . for time

30-20-10 walking lunges with 2 kb

7-5-3 wall walks

3 . 50 pull ups for time

every time you break 10 push ups

1 . e2mom x 4

4-6 bar muscle ups –  or banded muscle ups – or jumping muscle ups

2 . from min 0-10

4 rounds of

40 du / 80 su – 15 thrusters

3. then from min 10-17 amrap of

10 s2o – 10 t2b / 10 v-ups

1 . emom 30 min

1st min 12/9 cal skierg

2nd min 15 kb swings

3rd min 10/7 cal air bike

4th min 10 db thrusters

5th min 12/9  cal row

6th min 35 du / 50 su

1 . e2mom x 5

1 cluster – 1 thruster – 1 front squat

2 . amrap in 10 minutes of:

3 hang power snatches
30 double-unders / 30 single unders
6 hang power snatches
30 double-unders/ 30 single unders
9 hang power snatches
30 double-under…

1 . e2mom, 5-5-3-3-2 reps

back squat 70-90%

2 . e2mom x 3, 8 reps

strict press 65%

3 . 12 min amrap

8 walking lunges with 2 kb or db

8 dual kb or db hang snatches

1 legless rope climb / 1 rope walk

1 . min 0-16

1st min 3 hang power clean – 3 push jerks

2nd min 10 burpees

3rd min 3 hang power clean – 3 front squats

4rth min 35 du

min 16-20 rest

2 . min 20-30 amrap

4 bar muscle ups / 8 pull ups

10 wall ball

12 altern…

1 . e2mom x 4

3 dead lift

2 . 2 rounds of

500/350 m row or 1000/750 m air bike

50 walking lunges with 2 kb

30 t2b/ 30 v-ups

30 push press

3 rope climbs / 3 rope walks

1. E2mom x 4, 4 back squats 80%

2. 18 min amrap

20 cal /15 cal – 20 db snatches – 15 wall ball – 10 hspu – 50 du

scale option: 20 cal /15 cal – 20 db snatches – 15 wall ball –  20 push ups – 100 single unders

1. E2mom x 4

1 snatch pull – 3 muscle snatches – 2 balance

2. e2mom x 3, 8 thrusters, as heavy as you can

3 .  for time of

15-12-9-6reps of

2 db  squat clean

& t2b

1 . emom 12 min

1st min 5 bar muscle ups / box muscle ups / banded muscle ups

2nd min 5m handstand walk / 5 wall walks

3rd min 40 du / practice du and scale reps

2. For time

100 push ups

1000m row

100 sit ups

1 . e1,5mom x 4

3 dead stop dead lifts, (slow eccentric – reset on the floor) 70%

2 . 5 min to build a heavy set 2 rep thrusters

3 . for time

15-12-9 thrusters – burpees over bar

rest exactly 2 minutes

then 9-12-15 s2o – pull ups

1 . e2mom x 5

1 snatch – 1 hang squat snatch – 1 ohs

2.  15 min amrap

40 du – 15 wall ball – 10 t2b

1. e2mom x 4

1 clean – 1 hang squat clean

2. e2mom x 4

5 back squats 70-75%

3. 21-15-9

push press – t2b

1 . 4 rounds of

60m farmers carry*

10 hang power snatches**

15 t2b/ 15 v-ups

2 . 4 rounds of

15m walking lunges*

10 hang power clean**

10 hspu / 20 hand release push ups

* with 2 db or kb

**add 5kg m / 2,5kg w every round

in teams of 2

20 synchronized burpees

30 snatches, 3-3

40 synchronized sit ups

50 power clean, 5-5

60 synchronized kb swings

70 jumps over the box, 7-7

80 wall ball, 10-10

90 push ups, 15-15

100 du / 150 su performed tog…

1. e2mom, 5-5-3-3-2 reps back squat 70-85%

2. 6 min amrap

5 hang power clean – 5 push press – 5 burpees over bar

4 min rest

3. 6 min amrap

25 du – 7 thrusters

1 . e3mom x 4

15/10 cal – 50 du – 8 hang power clean

2 . for time

18-12-6 reps front squats – 9-6-3 reps muscle ups

scale: banded muscle ups or 18-12-6 reps pull ups

3 . 3 rounds of

10 bicep curls

10 tricep extensions

1 . e2mom x 4

15 hspu or 8m hs walk

2 . e2mom x 4

3 hang power snatches – 6 ohs

3 . 21-15-9 reps of

step over the box with a db – 2db push jerks

1 . e1,5mom x 4, 2 dead lift

2 . in 18 min

buy in 500 m row – skierg / 1000 m air bike

then 3 rounds of

1 round db DT – 20 wall ball

then 3 rounds of

1 round DT – 20 t2b

then amrap of

10 alternative hang db snatches – 10 pu…

1 . 3 min amrap

3 hang power snatches

3 burpees over bar

rest 3 min

3 min amrap

3 hang power clean & jerk

3 burpees over bar

2 . 4 rounds of

1st min 4-6 bar muscle ups / banded muscle ups / box m.u.

2nd min 8-12 hspu…

1 . 8 min practice hs walk

scale practice hs hold or kipping hs push ups

2 . in teams of 3, 30 min amrap

120 cal, every 20 cal

90 burpees over bar, every 15

60 hang power snatches, every 10

30 wall walks, every 5

60 hang power…

1 . e2mom x 4

4 front squats 75% + 6-8 strict t2b

2 . 3 rounds of

15 thrusters

15 pull ups

rest 3 min

3 . 3 rounds of

15 cal

15 s2o

1 . E3mom x 5 with 2 db

12 dead lift + 9 hang power clean + 6 push press

2 . 15 min amrap of
50 squats
7 ring muscle-ups
14 hspu / 10m hs walk

scale options : scale muscle up reps 5-4, or 10 dips + 10 strict pull ups, and 5 wall walks …

1. E2mom 8-6-4-3-2 reps back squat

2. 18 min time cap

50 kb swings

40 alternative db snatches

30 cal

20 burpees over the box

30 c2b pull ups

40 db thrusters, 20+20

10 rope climbs

1 . practice bar muscle up 8 min

scale practice pull ups

2 . 20 min amrap

4 bar muscle ups / 8 pull ups

4 hang power snatches

10 burpees over bar

15/10 cal row or 50 du

1 . e2mom x 4

1 squat clean – 1 hang squat clean

2 . e2mom x 3

3 split jerks

3 . emom 7 min

10 thrusters

4 . in 5 min

150 du – max rep sit ups

1 . e2mom x 4

8 strict presses

2 . 3 rounds for time of:

500-m row / 1000 m air bike
21 push-ups
21 toes-to-bar

1 . emom x 7

1 power snatch – 5 hspu

2 . 15 min amrap of

30 walking lunges with a db

30 alt db snatches

30/21 cal row

30 wall ball

15 hang power clean

1 . emom x 7

5 chin ups – 5 ring dips

2 . 10 rounds for time

3 hang power snatch – 3 ohs – 3 burpees over bar

3 . rest 3 min and perform

1 max rep set

of bar muscle ups rest 2 min

and  perform 1 max rep set pull ups

scale o…

1 . e2mom x 5

1 snatch pull – 1 power snatch – 1 squat snatch – 1 ohs

2 . 12 rounds for time

8 wall-ball shots
3 handstand push-ups / 6 push ups
1 power clean

time cap 14 min

1 . e2mom x 5

1 clean pull – 1 squat clean – 1 front squat – 1 split jerk

2 .  for time

500m row then 4 rounds

8 hang power clean & jerks

8 walking lunges with 2 kb front rack

4 bar muscle ups / 12 pull ups / 15 ring rows

…

1. e2mom x 4

4 dead lift 70% 1rm + 10-15 floor presses

2. e3mom x 4

10 hang power snatches

10 burpees over bar

10 thrusters

3. 3 rounds of

12-15 tricep dips

12-15 double db bend row

1 . e1,5mom x 5

8-12 pull ups

focus on technique

master yor kipping or butterfly pull ups

scale banded kipping pull ups

2 . emom 5 min

5-7 kipping hspu

1 rope climb

3 . 10 min amrap

15 wall ball

16 alternative hang db…

1 . e2mom x 5

1 snatch pull – 2 muscle snatches – 1 snatch balance – 2 ohs

2 . 10 rounds for time of

3 hang power clean & jerk

3 burpees over bar

time cap 6 min

3 . for time

25 thrusters, (use a weight on the bar for an un…

1. e2mom x 4

1 clean pull – 1 hang squat clean – 1 squat clean (80-85% 1rm clean)

2. e2mom x 4

5 strict press + 4 push press + 3 push jerks (60-65% 1 rm strict press)

3. in 15 min

500m row

75 push ups

75 sit ups

then amrap …

1. E1,5mom x 5

5-8 m hs walk

(or 8-12 hspu or 20-30 sec handstand hold)

2. for time 15-12-9 reps of

thrusters and  t2b / k2e

rest exactly 2 minutes and then 15-12-9 reps of

front squats and pull ups scale: banded pull ups

rest…

1 . e1,5mom x 5

3-5 strict ring muscle ups

scale: 5 ring pull ups + 5 ring dips or dips

2 . 6 min amrap

5 strict hspu – 1 legless rope climb

scale: 2 wall climbs – 5 strict ring rows

rest 3 min

6 min amrap

7 db hang squat c…

1 . a . e2mom x 3

1 snatch first pull – 1 snatch second pull – 1 hang power snatch – 1 snatch balance

(light weight)

b . e2mom x 4

1 power snatch – 1 ohs, (heavy)

2 . 27-21-15-9, time cap 11 min

wall ball – box jumps – pull ups
…

1 . e2mom x 4

1 squat clean – 1  front squat – 1+1 back step lunge

2 . for time 21-15-9

cal – burpees – kb swings

3 . 3 rounds of

12 floor presses – 12 db hang muscle clean

1 . e2mom x 4

5-8m handstand walk

if you cant walk 8-12 handstand push ups

or 4 wall walks

2 . in teams of 2, 20 min amrap, 4 rounds each

12/10 cal row – 12 thrusters – 12 burpees over bar

or 10/7 cal air bike

remaining time a…

1 . e1,5mom x 4, 4 – 8 bar muscle ups

perform 1 unbroken set every 1,5 min, focus on movement quality & technique

scale: banded muscle ups – box muscle ups

intro: build a number of banded kipping pull ups or strict ring rows

2 . 10…

1 . e2mom x 4

1 power clean – 1 hang power clean – 1 push jerk

2. e2mom x 3

1 power clean – 4 back step lunges + 4 front squats, unbroken

3.  10 min amrap

1 wall walk – 20 heavy rope jumps – 4 burpees over the box

2 wall walks – …

1 . e4mom x 3

10 back squats 50%

10 strict presses 50%

10 strict pull ups / 10 strict ring rows

2 . 7 min amrap

14 alternative hang db snatches

7 hspu / 14 hand release push ups

3 . 500 m row for time

e5mom x 5

200m row

10 hang power snatches

50 du

16 kb front rack walking lunges

1 . in 8 min build a heavy 3 rep thruster
2 . 21-15-9 reps for time
Thrusters
Bar facing burpees
pull-ups / banded pull ups / ring rows
time cap 12 min

1 . e2,5mom x 4

5 front squats 60%

8 box jumps

10 t2b / k2e / v-ups

2 . 12 min amrap

15 kb swings

10 burpees

3 ring muscle ups / 8 ring dips

1. e2mom x 4
1 power clean – 1 hang squat clean
2 . AMRAP 7
5 Devil Press
30 Double Under/ 60 single unders
-Rest 3:00-
3 . AMRAP 7
10 Thruster
30 Double Under/ 60 single unders

1 . e2mom x 4

3 hang power snatches – 3 ohs

2 . 0-2 min 300/200 m row hard and fast

2-4 min 25 box jumps

4-6 min 10 bar muscle ups

6-8 min 300/200 m row hard and fast

8-10 min 25 jumps over the box

10-12 min  25 pull ups

1 . e2,5mom x 4

8 back squats 60% + 8 db strict press

2 . 12 min amrap

30 du / 60 single unders

10 db hang power db clean

12 push ups

15 air squats

1. 10 rounds for time of

3 hang power clean and jerk

3 burpees over bar

2. For time

40 – 30 – 20 walking lunges with 2 kb

20 – 15 – 10 t2b or v-ups

1 . e2mom x 4

5 dead lift + 2 legless rope climbs

2 . 8 min time cap for

5 rounds of

15 wall ball

20 alternative hang db snatches

10 pull ups / 15 ring rows

3. 3 x 8 bulgarian split squats each leg + 8 bend row, rest as needed…

1 . e2mom x 4

5 push press

2 . 3 rounds of

15 cal

10 hang power clean & jerks

15 burpees over bar

rest 90 sec

3 . 100 push ups for time

time cap 4 min

1 . e2mom x 4

2 back squats , add 3-5% from last week

2 . 3 rounds of

1st min 1 set max strict pull ups

2nd min 15 jump squats

3rd min 1 set max rep bar muscle ups or kipping pull ups

4rth min 20 alternative jumping lunges

5th…

1. In teams of 2
3 rounds each
partner 1 works
partner 2 rests
15 cal row or airbike
20 alternative db snatches
10 burpees jump over the box
2. For time
20 t2b – 40 walking lunges
15 t2b – 30 walking lunges
10 t2b – 20 walking lunges
fo…

1 . e2mom x 4

3 dead lifts add 3-5% form last week

2 . 3 Sets:
1:00 Max Reps Alternating Weighted Box Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps alternative db smatches
1:00 Max Cal row or Airbike or Skierg
1:00 min rest

1 . e2mom x 4

3 hang power snatch + 1 snatch balance + 2 ohs

2 . in teams of 3 4500/3600 m row

partners rotate every 500/400 m

each partner after the 500/400 m  row

perform 20 s2o

1 . e2mom x 5

4 e2mom, 3 back squats, add 3-5% from last week

then 1 x 10 at 60 %

2 . 3 x 4 minute rounds of:

140-m sattle sprints = 20 x 7 m
Then as many reps as possible of:
8 deficit push-ups
8 db hang power clean
Rest 2 minutes…

1. E2mom x 4
2 hang power clean + 2 front squats
2. 5 rounds of
10 hang power clean + 15/12 cal rest 90 sec between rounds
15 Cal M
12 cal W

1 . e2mom x 4, 3 hang power snatches – 3 overhead squats

2 . tabata : 20 work – 10 rest each exercise,

rest 90 sec between exercises

row / air bike

t2b / v-ups

thrusters

banded sprints

1 . e2mom x 4, 4 dead lift, add 3-5% from last week if its possible

2 . e2mom x 4, 4 strict press, add 3-5% from last week if its possible

3 . e3mom x 3,

5 hang power clean – 4 front squats –  3 push jerk

9 burpees over the box

12 b…

1 . e2mom x 4, 4 back squats, add 3-5% from last week if its possible

2 . 4 rounds for time

5 bar muscle ups / 10 pull ups / 15 ring rows

10 burpees

3 . 3 rounds of

8 bulgarian split squats

8 hspu / 16 hand release push ups

re…

1 . e2mom x 4

5 strict press

use the weight from WEDNESDAY 8 /9/2021 4 reps

2 . in teams of 2

15 min amrap

6 hang power snatches

8 hang power clean & jerks

10 thrusters

use the same weight

1 . e2mom x 4

1 snatch pull – 1 muscle snatch – 1 snatch balance – 1 ohs

2 . emom 7 min

5 hang power snatches

5 t2b

3 . 7 min amrap of this ladder

1-2, 2-4, 3-6, 4-8,…

burpees – kb swings

1 . e2mom x 4

5 back squats

use the weight you put on bar monday 6/9/21, 4 reps

2 . 4 rounds for time of

50 du / 100 su / 50 heavy rope jumps

10 db hang power clean & jerks each hand

rest 3 min and

3 . 3 rounds for time of…

1 . e2mom x 4

1 snatch pull – 1 snatch – 1 hang squat snatch – 1 ohs

2 . for time

40 sit ups

20 hspu

30 sit ups

15 hspu

20 sit ups

10 hspu

scale options:

a. scale reps ex. 40-12, 30-8, 20-4

b. push ups instead of h…

1 . e2mom x 4

2 strict press, add 3-5 % from previous week

2 . 10 min amrap

8 wall ball

8 swings

8 db snatches right hand

next round left hand

3 . 4 sets of

20 hollow rock

20 superman rock

1 , e2mom x 4

2 dead lifts add 3-5 % from previous week

2 . 15-12-9 reps of

weighted strict pull ups

strict hspu

3 . 3 sets of

30 sec l-sit

30 sec side plank each side

15 snow angels

8 cobra push ups

1 . e2mom x 5

2 back squats add 3-5% from previous week

2 . 8 min amrap

3-6-9-12-15…. push ups

1 legless rope climb between sets

3 . 3 sets of

5-7 strict t2b

20 sec superman hold

20 scapula push ups

1 . e2mom x 4

3 dead lift add 3-5% from last week 4 reps

2 . 5 rounds for time

8 strict pull ups

8 ring dips

3 . e3mom x 3

8 bend row

10 floor press

16 alternative jumping lunges

1. E2mom x 4

1 first pull + 1 second pull + 1 power clean + 1 push jerk

2. emom 5 minutes

5 thrusters + 10 kb swings

5-8 min rest

emom 5 minutes

7 t2b + 5 burpees

13-15 rest

at min 15 – 20

5 min amrap of this ladder

1…

1. e2mom x 4

1 snatch first pull + 1 snatch second pull + 1 power snatch + 1 ohs

2. 3 rounds of

0-2 min, 300/200m row

2-4 min, 15 hang power snatches

4-6 min, 20 t2b / 20 v-ups

1 . e2mom x 4

4 dead lift,

add 5% from last week

2 . tabata

8 rounds each, 20/10, rest 1 min between exercises

a. swings

b. cal

c. one arm db thrusters, change hand every round

d. alternative db snatches

1 . e2mom x 4

4 strict press

add 5% from last week 5 reps

2 . in teams of 2, 20 min amrap

partners work 30 sec on – 30 sec off

50 swings

50 t2b

50 alt db snatches

50 burpees

50 cal

1. E2mom x 4

1 snatch pull

2 muscle snatches

1 snatch balance

2 ohs

2. for time

100-75-50 – 25 reps du

20-15-10-5 reps pull ups / ring rows

3. E3mom x 3

10 floor press

10 dips

10 deficit push ups

1. E2mom x 4

1 dead lift

1 hang squat clean

1 front squat

2. 5 min amrap

10 cal – 10 push ups

rest 3 min

3. 5 min amrap ladder

1-1, 2-2, 3-3….

dual db thrusters

v-ups

rest 3 min

3. 5 min time cap for

18-14-…

1. E2mom x 4

5 dead lift

2. 10 min amrap

7 hang power clean and jerk

9 pull ups

11 wall ball

3. 3 sets of

15 australian pull ups

10 barbell biceps curl

1. E2mom x 4

5 push press

2. 21-15-9 reps for time of

kb swings – burpees

then 9-12-15 reps of

hang power snatches –

and 3-6-9 bar muscle ups

or 9-12-15 pull ups

1. E2mom x 5

5 back squats

2. For time

30 t2b

40 db snatches, split as you want

50 overhead walking lunges with a db

3. 3 sets of

10 floor press

10 overhead triceps extensions

1 . e2mom x 5

1 snatch pull + 1 hang power snatch + 1 hang squat snatch + 1 ohs

2 . for time

10-9-8-7-6-5-4-3-2-1 Thrusters

3 Wall Walks after each set

3. 3 rounds of

10 db biceps curl

10 banded triceps extensions

1 . e2mom x 5

5 back squats

2 . 15 min amrap

20 wall ball

20 pull ups

20 alternative db snatches

20 t2b

1 . e2mom x 5

1 power clean + 2 hang power clean + 3 front squats

2 . 4 rounds of

1st min 4-6 ring muscle ups / 8-10 ring dips

2nd min 15 kb swings

3rd min 15/12 cal

4th min rest

1 .  e3mom x 3

10 back squats + max bar muscle ups / chest 2 bar pull ups / banded pull ups

2 . 3 rounds of

a . 2 min amrap –

cal

b . 2 min amrap –

1 db snatch right hand + 1 left hand

2 db snatches right hand + 2 left hand

…

1. 4 rounds of

1st min 40 sec amrap cal

2nd min 15 thrusters

3rd min 20 sit ups

4th min rest

2. e3mom x4

10 ring push ups

15 australian pull ups

10 barbell up right row

1. e1,5mom x 5

1 dead lift – 1 hang power clean – 1 hang squat clean – 2 back step lunges (1l+1r leg)

2. e3mom x 5

5 dead lift

10 t2b

50 du

1. e2mom x 4

3 hang power clean + 3 front squats + 3 push jerks

2. e2mom x 4

5 dead lift + 10 t2b

3. for time

30 cal – 30 push press

20 cal – 20 push press

10 cal – 10 push press

1. e2mom x 4

3 strict ring muscle ups + 6 dips

2. e4mom x4

15 cal + 10 burpees over the box + 8 dead lift

3. 3 rounds for time of

75 du

15 hspu

15 sdhp

1. e2mom x 5

2 back squats

2. e2mom x 5

5 bench press

3.  for time

30 t2b –  15 snatches

20 pull ups – 15 clean and jerk

10 bar muscle ups / 15 chest to bar – 15 front squats

1. 21-15-9 reps for time of

dead lift and db chest press

2. row 8 sets each for time

500m / 1 min rest

1. e3mom x 5

10 ring dips

10 strict pull ups

2. row 5 km for time

1. e2mom x 5

1 snatch

2. e2mom x 5

2 back squats

3. e2mom x 3

3 snatch pull

4. 21-15-9

cal – thrusters

1 .  e2mom from min 0-6, 3 strict press

min 6-12, 3 push press

2 . 15 min amrap

10 pull ups – 10 m walking lunges

10 dual db clean & jerks – 10 m walking lunges

1. 21-15-9 reps for time of

back squats and chest floor presses

2. e2mom

9 hang power clean – 3 legless rope climbs

6 hang power clean (add weight) – 2 legless rope climbs

3 hang power clean (add weight) – 1 legless rope climb

3….

1 . e3mom x 3

8 hang power clean & jerk

2 legless rope climbs / 2 rope walks

12 kb swings

2 . in 5 min amrap of 10-8-6-4-2-4-6…. reps

hang power snatches &

burpees over bar

rest 5 min

3 . another 5 min amrap of th…

1 . tabata – 8 sets of 20 sec work 10 sec rest same exercise

rest 1 min between exercises

a. cal

b. thrusters

c. v-ups

d. push presses

2 . 3 sets every 3 min of

8 barbell bend row

8 barbell up right row

8 australian pull…

1 . in teams of 2

for time

100 hang power snatches
100 push presses
100 cal / 100 sdhp
100 front squats

split reps as you want

1 . emom 12 min

1st min 20 alternative hang db snatches

2nd min 10-15 pull ups

3rd min 15/10 cal

2 . e2mom x 4

1 snatch pull – 1 hang power snatch – 1 hang squat snatch – 1 ohs

3 . 3 rounds for time of

10 ring dips

20 kb sw…