Workout
Of The Day
16/5/2025
Warm up 7 min amrap for quality 6 kb snatches each hand 8 air squats 16 star fish 1. E2mom x 4 10 strict press 2. E2mom x 4 10 dead lift 3. 10 min amrap 8 kb snatches each […]
15/5/2025
1. E2mom x 4 1 squat clean + 1 hang squat clean + 1 front squat 2. For time 500m run 50 wall ball 100 du or 150 su 500m run 10 ring muscle-ups or 20 pull ups + 20 […]
14/5/2025
1. E3mom x 5 8 bench press + 8 chin ups 2. 8 min time cap for 24-18-12-6 back step lunges with 2 kb or db 12-9-6-3 hang power clean, add 10/5 kg after every round ex. 40-50-60-70 kg 3. […]
13/5/2025
1. E2mom x 4 3 hang power snatches + 3 ohs 2. For time 30 box step-ups 40 t2b 50 alternative db snatches 3. 3 sets of 7-10 hspu or pike push ups + 2-3 wall walks rest 90 sec
12/5/2025
1. E2mom x 5 5 front squats 2. 10 min amrap 9 push press 6 burpees over bar 35 du 3. 3 sets of 10 barbell bend over row
10/5/2025
1. E2,5mom x 4 10 bench presses 2. Emom 10 min 1st min 40 sec on a machine 2nd min choose one gymnastics move ex. Bar muscle ups or hspu or hs walk or rope climbs for a number of […]
9/5/2025
1. E2mom x 3 10 strict press 2. E2mom x 3 8 push press 3. In teams of 2, 10 min amrap 20 db thrusters 20 pull ups Split reps as you want
8/5/2025
1. E2mom x 5 3 hang power clean + 3 front squats 2. 7 min ladder 1-1, 2-2, 3-3, 4-4,… etc hang power clean and jerk Burpees over bar 3. Choose one of the follow Option 1 3 sets of […]
7/5/2025
1. E2,5mom x 4 8 dead lift + 5 weighted chin ups 2. 4 min amrap 20 db snatches 20 v-ups 2 min rest 4 min amrap 10 db snatches 10 v-ups
6/5/2025
1. E1,5mom x 3 5 muscle snatches 2. E1,5mom x 3 10 floating snatch pull 3. Emom 5 min 5 hang power snatches 4. 7 min ladder 1-1, 2-2, 3-3, 4-4,…… etc kb swings and wall ball
5/5/2025
1. E2mom x 4 4 front squats 2. 8 min amrap 8 hang power clean 8 hspu or 10 hand release push ups 16 back step lunges 3. 3 sets of 10 db bend over row – rest 30 sec […]
3/5/2025
1. E3mom x 4 8 bench presses + 1 L-sit rope climb 2. 3 rounds for time of 15 burpees box jumps over 10 hang power clean 15 hspu or 30 hand release push ups
2/5/2025
1. E2mom x 4 2 hang squat clean 2. E2mom x 4 4 push jerks 3. in teams of 2, 10 amrap 10 synchronized burpees 20 thrusters 10 bar muscle ups or 20 pull ups
30/4/2025
1. E3mom x4 8 dead lift + 5 weighted pull ups 2. Emom 20 min, 40” work – 20” rest intervals 1st min calls on a machine, use the same machine for all rounds 2nd min burpees 3rd min kb […]
29/4/2025
1. E2mom x 5 1 hang power snatch + 1 hang squat snatch + 2 ohs 2. E1,5mom x 4 1 set max rep hspu or max meters hs walk 3. 21-15-9 reps for time of Front squats and push […]
28/4/2025
1. E2mom x 5 4 front squats 2. 15 min amrap 25 wall ball 5 wall walks 10 c2b pull ups Scale option 25 air squats 15 push ups 15 ring rows
26/4/2025
1. E2,5mom x 4 8 bench press 2. Emom 10 min 1st min 9 hang power snatches, remaining time max burpees over bar 2nd min 9 ohs, remaining time max burpees over bar 3rd min 8 hang power snatches, remaining […]
25/4/2025
1. E2mom x 5 1 clean and jerk + 1 front squat 2. In teams of 2, 18 min amrap partner 1 runs 500 m partner does amrap db DT and Chelsea, each partner after running continues from the point […]
24/4/2025
1. E2mom x 4 5 push press 2. E2mom x 4 8 dead lift 3. 10 min amrap 10 alternative db snatches 10 hspu or 10 hand release push ups 15 wall ball
23/4/2025
1. E2mom x 5 2 snatch 80% 2. Emom 20 min 1st min 15/11 cal row or bike 2nd min 7 hang power snatches 3rd min 50 du 4th min rest
22/4/2025
1. E2mom x 5 5-5-5-3-3 reps back squat 2. 3 rounds for time of 250m run 10 bar muscle ups or 15 pull ups 12 thrusters
19/4/2025
1. E2,5mom x 4 10 bench presses + 10 db bend over row 2. In teams of 2, 12 min amrap 50 cal row 10 synchronized pull ups 50 db snatches
18/4/2025
5 rounds – 35 min total time time cap 40 sec for all exercises, 20 sec minimum rest 1st min 13/9 cal row 2nd min 2×7 meters sled push 3rd min 13/9 cal bike 4th min 11 burpees 5th min […]
17/4/2025
1 . e2mom x 4 1 squat clean + 1 jerk + 2 front squats 2 . e2mom x 4 8 dead lifts 3 . 8 min amrap for this ladder Alternative db snatches and step over the box 2-2, […]
