Workout
Of The Day
9-7-2026
1 . E2mom x 4 2 squat clean 65-80% 2 . Amrap 18 min Teams of 3 1st max meters on a machine while the 2nd does 8 hang power clean n jerk + 8 burpees over bar + 3 […]
8-7-2026
1 . Emom x 12 minutes 1st minute strict pull up 7-10 2nd minute ring push ups 8-12 3rd minute l-sit isometric hold 15-20 sec 3 . E4mom x4 20 ktb swings 15 handstand push ups 5 bar mu /10 […]
7-7-2026
1 . E2mom x 4 2 hang squat snatch + 2 ohs 60-75% 2 . Amrap 15 min 15 wall ball 15 med ball sit ups 15 push ups hand release 40 du /80su
6-7-2026
1 . E2,5mom x 4 10 back squats 50-60% 2 . 5 rounds 2 min on 2 min off 15/12 cals row or bike or skierg 8 thrusters Max burpees over bar
4-6-2026
1 . Choose A or B e2,5mom x 4 A. 8 front squats 50-60% B 8 bench press 60-70% 2 . Emom 24 minutes 1st minute 15/12 cal ski 2nd minute 60 m farmers carry 3rd minute 15/12 cal row […]
3-7-2026
1 . E2,5mom x 4 15 push press 40-50% 2 . for time 30-20-10 reps of step ups with a db or kb 15-10-5 pull ups or 7-5-3 bar muscle ups 6-4-2 wall walks
2-7-2026
1 . E2mom x 4 3 clean pull + 2 hang power clean 60-75% 2 . In teams of two 20 minutes amrap 500/400m row or skierg or 1000/800m bike 20 power clean or 20 d-ball clean 20 synchro burpees […]
1-7-2026
1 . E3mom x 4 8 dead lift 50-60% + 6 banded strict chest to bar pull up 2 . Emom 20 minutes 1st minute 12/9 cal row / skierg/ bike 2nd minute 20 alternate db snatches 3rd minute 12 […]
30-6-2026
1 . E2mom x 4 1 muscle snatch + 1 power snatch + 1 squat snatch + 3 ohs focus on technique use light weights 2 . E4mom x4 15 handstand push ups 10 ohs 50 du /80 su
29-6-2026
1 . E3mom x 4 12 walking lunges with two kb front rack position + 8 back squats 45-55% 2 . in teams of two 8 minutes amrap Thrusters 1-2-3-4-5-6-7….. 10/8calories or 10 burpees over bar split as you want […]
27-6-2026
1 . In teams of two, 3 rounds as fast and hard as you can of 1000m bike 500m row 250m skierg rest as needed 2 . E4mom x 4 10 Bulgarian split squats each leg 20 v-ups 12 barbell […]
26-6-2026
1 . E3mom x 4 10 bench press + 10 db clean 2 . E4mom x4 7 bar muscle ups or 14 pull ups 10 hang power clean 60 du / 100 su
25-6-2026
1 . E2mom x 4 3 hang power clean + 3 front squat 60-75% 2 . Teams of 2 18 min amrap 1st run 300 m 2nd does amrap 3 thruster 2 burpees over bar 1 rope climb no1 continues […]
24-6-2026
1 . E3mom x 4 8 dead lift 55% + 8 banded strict c2b 2 .5 rounds 2min on 2 min off 8- 10 burpees box jumps over 1 round macho man Remaining time max hspu or push ups
23-6-2026
1 . E2mom x 4 3 hang power snatch + 3 ohs 55-75% 2 . 18 min amrap 15 burpees or 15/11 cal 15 swings 15 t2b 3 wall walks
22-6-2026
1 . E2mom x 4 12-10-8-6 back squats 45-70% 2 . 3 rounds 7 wall ball 7 box step ups (med ball) 7 pull ups 2 rounds 14 wall ball 14 box step ups 14 pull ups 1 round 21 […]
20-6-2026
1 . E2mom x 4 4 back step lunges in front rack position + 4 front squats 55-65% of front squats 2 . 4 rounds 1min amrap each exercise -cal skierg -farmers carry -cal row -walking lunges -cal bike -kb […]
19-6-2026
1 . E2mom x 4 10 strict press 45-60% 2 . For time 20 16 12 Db snatch Db suitcase lunges rest 2 minutes and for time 18 14 10 Db box step ups Hand stand push ups/pike push ups/push […]
18-6-2026
1 . E2mom x 4 1 power clean + 1 squat clean 70-90% of power clean 2 . 18 min amrap teams of 2 25 front squat 25 pull ups or 15 bar muscle ups 25 push press 25 t2b […]
17-6-2026
1 . E2mom x 4 8 dead lift 50-60% 2 . 4 rounds 40 sec work 20sec off Cals Db Hang power clean and jerk Burpees over box Plank Rest 1 min between rounds
16-6-2026
1 . E2mom x 4 1 power snatch + 1 squat snatch not tng 70-90% of power snatch 2 . Amrap ladder 15 min 1-2-3-4…… Wall ball Ktb snatch Hand release push ups From the beginning and every 3 min […]
15-6-2026
1 . E2mom x 4, back squat 10-8-6-6 reps 55-75% 2 . 3 rounds 3 min work 3 min rest 15 t2b 12 hang power clean 9 burpees over bar Remaining time max cals Count total cals
13-6-2026
1 . E2mom x 4 5 front squats 60-80% 2 . 28 minutes amrap 33/28 cal skierg 100m walking lunges body weight 300m run together 33/28 cal bikeerg or airbike 5x 8m sled push 300m run together 33/28m row 50 […]
12-6-2026
1 . E2mom x 4 8 bench press 50-65% 2 . E4mom x 4 rounds 1 & 3 15/11 cal row 9 thrusters 5 bar muscle ups / 10 pull ups rounds 2 & 4 50 du / 80 su […]
