WOD
Saturday 24 September 2022 24/9/2022 COMPETITION

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…

Saturday 24 September 2022 24/9/2022

1 . in teams of 2 for time split reps as you want

100 wall ball

100 hang power snatches 30/20kg

100 burpees

100 thrusters 30/20kg

100 pull ups

100 hang power clean & jerk 30/20kg

100 t2b

 

Friday 23 September 2022 23/9/2022

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

Thursday 22 September 2022 22/9/2022

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

Wednesday 21 September 2022 21/9/2022

1 . e2mom x 5

3 dead lifts

2 . 15 min amrap

5 ring muscle ups

10 hspu

15 kb swings

scale option

10 ring dips

10 hand release push ups

15 kb swings

Tuesday 20 September 2022 20/9/2022

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…

Monday 19 September 2022 19/9/2022

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

Saturday 17 September 2022 17/9/2022

COMPETITION

1 . 8 min to build a heavy thruster

2. 4 rounds of

20 cal + 20 thrusters

40/25 kg

rest 2 min between rounds

3 . 12 min to build this complex

1 snatch + 1 hang squat snatch + 1 ohs

4 . for time

Buy in 1000m ru…

Saturday 17 September 2022 17/9/2022

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

Friday 16 September 2022 16/9/2022

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

 

Thursday 15 September 2022 15/9/2022

1 . 15 min practice handstand walk  or kipping hspu, depending on your level

2 . for time

40 alternative db hang snatches

30 pull ups

30 alternative db hang snatches

20 c2b pull ups

20 alternative db hang snatches

10 bar muscl…

Wednesday 14 September 2022 14/9/2022

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

 

Tuesday 13 September 2022 13/9/2022

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

Monday 12 September 2022 12/9/2022

1 . e2mom x 4

2 hang squat snatch

2 . 21-15-9 reps for time

ohs + pull ups

into 9-12-15 reps

burpees over bar + hang power snatches

Saturday 10 September 2022 10/9/2022

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

Saturday 10 September 2022 10/9/2022

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…

Friday 9 September 2022 9/9/2022

1 . e2mom x 4, 3 pause front squats

pause for 2-seconds at the bottom / The goal is to drive straight up from the paused position with as much power as possible.

2 . in teams of 3, 22 min amrap

no1 run 500m

no2 does amrap of 4 hang pow…

Thursday 8 September 2022 8/9/2022

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

Wednesday 7 September 2022 7/9/2022

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

Tuesday 6 September 2022 6/9/2022

1 . emom x 5

4-6 bar muscle ups

intermadate scale reps or use a band

beginners do muscle ups from a box

2 . emom x 5

30 du + 10 hspu or 5m hs walk

intermadate scale reps, do 5-7 reps

beginners do 2 wall walks or 10 hand releas…

Monday 5 September 2022 5/9/2022

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…

Friday 2 September 2022 2/8/2022

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

Thursday 1 September 2022 1/9/2022

1. 10 min to build a heavy 2 reps front squat

2. in teams of 2

80 m overhead walking lunges with 2 kb (20-20)

60 t2b (15-15)

80 wall ball (20-20)

60 pull ups (15-15)

80/60 cal (M 20-20, W 15-15)

20 ring muscle-ups (5-5) or 40 …

Wednesday 31 August 2022 31/8/2022

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

Tuesday 30 August 2022 30/8/2022

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

Monday 29 August 2022 29/8/2022

1 . e2mom x 4

1 power clean + 1 squat clean + 1 front squat

2 . 5 rounds for time of:

15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs

Friday 26 August 2022 26/8/2022

1 . e2mom x 4

3 strict press

2 . tabata this

row

one arm db thrusters

sit ups

push ups

rest one min between rounds

Thursday 25 August 2022 25/8/2022

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

Wednesday 24 August 2022 24/8/2022

1 . e2mom x 4

3 dead stop dead lifts

2 . 21-15-9 reps of

jump over the box

devil press

scale option

21-15-9

jump over the box

burpees

3 . 3 super sets of

10 barbell biceps curl

10 overhead triceps extensions

Tuesday 23 August 2022 23/8/2022

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…

Monday 22 August 2022 22/8/2022

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

Friday 19 August 2022 19/8/2022

1 . e2mom x 5

5 dead lift

2 . 3 rounds for time

15 deficit hspu

20 c2b pull ups

50m farmers carry

scale options

7 wall walks

20 banded pull ups or 20 strict ring rows

50m farmer carry

3.  3 sets of

10 lateral shoul…

Thursday 18 August 2022 18/8/2022

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…

Wednesday 17 August 2022 17/8/2022

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

Tuesday 16 August 2022 16/8/2022

1 . 10 min to build this complex

1 clean + 1 s2o + 1 front squat + 1 s20

2 . 30 sec work, 30 sec rest, for 20 min

a. row

b. alternative db snatches

c. du

d. wall ball

Thursday 11 August 2022 11/8/2022

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

 

Wednesday 10 August 2022 10/8/2022

“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 …

Tuesday 9 August 2022 9/8/2022

1 . e2mom x 5

3 back squats

2 . e3mom x 4

8 strict press + max rep strict pull ups

3 . 8 min amrap

5 devil press

8 t2b

12 wall ball

Monday 8 August 2022 8/8/2022

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

Friday 5 August 2022 5/8/2022

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…

Thursday 4 August 2022 4/8/2022

1 . e2mom x 5

3 dead stop dead lifts

2 . e2mom x 4

5 push press

3 . 15 min amrap

50m farmers carry  with 2 db or kb

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

15 hspu / 20 push ups

Wednesday 3 August 2022 3/8/2022

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

Tuesday 2 August 2022 2/8/2022

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…

Monday 1 August 2022 1/8/2022

1 . 10 min to build a heavy 1 rep snatch

2 . e2mom x 4

3 ohs

3 . e2mom x 3

3 snatch pull

4 . 21-15-9

dead lift – hspu

scale option. 21-15-9 dead lift / 9-6-3 wall walks

Saturday 30 July 2022 30/7/2022

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

Friday 29 July 2022 29/7/2022

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

Thursday 28 July 2022 28/7/2022

1 . e4mom x 4

5 m hs walk

5-8 ring muscle ups

5-8 bar muscle ups

scale option

5 wall walks  or 10 hspu

8 strict pull ups

8 banded ring dips

2 . 12 min amrap

6 hang power snatches

9 burpees over the box

12 wall ball…

Wednesday 27 July 2022 27/7/2022

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

 

Tuesday 26 July 2022 26/7/2022

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

Monday 25 July 2022 25/7/2022

1 . e2mom x 4

1 snatch balance + 2 ohs

2 . e2mom x 4

2 squat snatch

3 . fran 21-15-9

thrusters – pull ups

Friday 22 July 2022 22/7/2022

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…

Thursday 21 July 2022 21/7/2022

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

 

 

Wednesday 20 July 2022 20/7/2022

1 . e2mom x 4

3 strict presses + 5 weighted pull ups

2 . 6 min to build a heavy cluster

3 . e3mom x 4

12 kb swings

12m walking lunges with 2 kb

2 L-sit rope climbs

4 . 3 sets of

10-15 ring dips or ring push ups

Tuesday 19 July 2022 19/7/2022

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 . …

Monday 18 July 2022 18/7/2022

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

Friday 15 July 2022 15/7/2022

1 . e2mom x 4

1 push press + 1 push jerk + 1 split jerk

beginers option, 5 push press

2 . 4 rounds for time

20 alt db snatches

25 push ups

40 du / 80 su

3 . 3 sets of

10 barbell biceps curl

10 overhead triceps extensions

Thursday 14 July 2022 14/7/2022

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

Wednesday 13 July 2022 13/7/2022

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

Tuesday 12 July 2022 12/7/2022

1 . e1,5momx 5, 1 snatch

2 . 3 rounds of

8 hang power snatches

12 t2b

into

3 rounds of

10 thrusters

10 burpees over bar

into

3 rounds of

10 hang power clean & jerk

10 pull ups

Monday 11 July 2022 11/7/2022

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

Saturday 9 July 2022 9/7/2022

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…

Friday 8 July 2022 8/7/2022

1. E2mom x 4

3 strict press

2. e3mom x 3

8 weighted bulgarian split squats each leg

3. For time

50 db snatches

40 s2o

30 jumps over the box

20 ohs

10 ring muscle-ups / 20 dips

 

 

Thursday 7 July 2022 7/7/2022

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 …

Wednesday 6 July 2022 6/7/2022

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

Tuesday 5 July 2022 5/7/2022

1 . e2mom x 4

2 hang squat snatches

2 . for time

50 swings

50 burpees over bar

50 db clean

50 step over the box with a db or kb

50 push press

Monday 4 July 2022 4/7/2022

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…

Saturday 2 July 2022 2/7/2022

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

Friday 1 July 2022 1/7/2022

1 . e2mom x 4

3 front squats

2 . e2mom x 4

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

3 . 8 min amrap

8 db snatches right hand + 10 push ups + 10 air squats

next round left hand

Thursday 30 June 2022 30/6/2022

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

Wednesday 29 June 2022 29/6/2022

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

 

Tuesday 28 June 2022 28/6/2022

1 . e2mom x 4

1 snatch + 1 hang squat snatch + 1 ohs

2 . 4 sets every 5 min

25/18 cal row

20 thrusters

Monday 27 June 2022 27/6/2022

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

Saturday 25 June 2022 25/6/2022

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

Friday 24 June 2022 24/6/2022

in teams of 3,

3 rounds each, 40 minutes cap

no1 row 1000/750m

no2 amrap 7 t2b + 15 squats

no3 amrap 8 dual hang db snatches + 8 ring dips

Thursday 23 June 2022 23/6/2022

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

Wednesday 22 June 2022 22/6/2022

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

Tuesday 21 June 2022 21/6/2022

5  rounds every 6 min each round

row 500m / airbike 1000m

15 hang power c&j

30 push ups

Monday 20 June 2022 20/6/2022

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

Saturday 18 June 2022 18/6/2022

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…

Friday 17 June 2022 17/6/2022

1 . e2mom x 4

2 hang power clean + 3 front squats

2 . in teams of 2, 22 min cap

120 cal row / 100 cal airbike/skierg,  every 30 cal row / every 25 cal airbike/skierg M

100 cal row every 20 W

100 kb swings, every 25 reps

80 wall b…

Thursday 16 June 2022 16/6/2022

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

Wednesday 15 June 2022 15/6/2022

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

Tuesday 14 June 2022 14/6/2022

1 . e2mom x 4

3 front squats

2 . 3 rounds of

in 5 min row 500/350m

then amrap 3 hang power snatches + 3 burpees over bar

rest 3 min between rounds

 

Saturday 11 June 2022 11/6/2022

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

Friday 10 June 2022 10/6/2022

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 …

Thursday 9 June 2022 9/6/2022

1 . 10 min practice hs walk depending on your level

2 . e2mom x 4

50 du + 1 set max rep bar muscle ups

scale option.  50 du + max rep pull ups

or 70 su + 8 dips + 8 ring rows

3 . in 8 min do this ladder

2-4-6-8-10…. reps of

Wednesday 8 June 2022 8/6/2022

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

Tuesday 7 June 2022 7/6/2022

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

Monday 6 June 2022 6/6/2022

for time

run 1000m

10 rounds of

10 pullups

20 push ups

30 air squats

run 1000m

time cap 50 min

scale option

run 1000m

15 rounds of

5 strict ring rows

10 push ups

15 air squats

run 1000m

Saturday 4 June 2022 4/6/2022

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

Friday 3 June 2022 3/6/2022

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…

Thursday 2 June 2022 2/6/2022

1 . emom 12 min

1st min 20 hollow rock

2nd min 4-6 skin the cat

3rd min 20 superman rock

4th min 1-2 legless rope climbs

2 . 5 rounds of

10 dual db snatches

4 wall walks

12 pull ups

time cap 11 min

3 . 3 sets of

10…

Wednesday 1 June 2022 1/6/2022

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

 

Tuesday 31 May 2022 31/5/2022

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 …

Monday 30 May 2022 30/5/2022

1. e2mom x 4

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

2. 3 rounds of

50 du and 12 s2o

into

3 rounds of

10 pull ups and 10 front squats

into

3 rounds of

10 thrusters and 10 burpees over bar

Saturday 28 May 2022 28/5/2022

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

Friday 27 May 2022 27/5/2022

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…

Thursday 26 May 2022 26/5/2022

1 . e2,5mom x 4

10 hspu + 6-8 bar muscle ups

or 8 m hs walk + 6-8 bar muscle ups

2 . 8 min amrap

10 wall ball + 10 kb swings

3 . 3 rounds of

10 ring push ups

10 australian pull ups

10 up right rows

Wednesday 25 May 2022 25/5/2022

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

Tuesday 24 May 2022 24/5/2022

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

 

Monday 23 May 2022 23/5/2022

1 . e2mom x 4

3 clean + 2 front squats + 1 s2o

2 . NASTY GIRLS
3 Rounds
50 Squats, 7 Muscle-Ups, 10 Hang Power Cleans

scale option

50 Squats, 14 dips, 10 Hang Power Cleans

 

Saturday 21 May 2022 21/5/2022

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

Friday 20 May 2022 20/5/2022

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

 

Thursday 19 May 2022 19/5/2022

1. 6 min amrap

25 du / 40 su

10 wall ball

rest 3 min

2. 6 min amrap

5 step over the box – 5 db c & j right hand

next round left hand

rest 3 min

3. 6 min amrap

500m row

70/50 push ups

remaining time row for max cal

Wednesday 18 May 2022 18/5/2022

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

Tuesday 17 May 2022 17/5/2022

‌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…

Monday 16 May 2022 16/5/2022

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

front squats 70-90%

2. 12 min amrap

12 db dead lift

9 db hang power clean

6 db push press

40 du/ 80 su

Saturday 14 May 2022 14/5/2022

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

 

Friday 13 May 2022 13/5/2022

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

Thursday 12 May 2022 12/5/2022

1 . emom 12 min

1st min 6 devil press

2nd min 12 t2b

3rd min 12 ring dips

2 . 9 min amrap

8 wall ball

8 one arm kb snathes

8 push ups

next round left hand

Wednesday 11 May 2022 11/5/2022

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

Tuesday 10 May 2022 10/5/2022

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

Monday 9 May 2022 9/5/2022

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

2 . 5 min amrap

500m row then  max rep burpees

2 min rest

3 . 5 min amrap

7 db thrusters with 2 db

3 wall walks

2 min  rest

4 . 5 min amrap

10 kb swings

10 wall ball

Saturday 7 May 2022 7/5/2022

3 rounds for time of

500m row / 1000m air bike

25 burpees

25 pull ups/ 25 ring rows

25 kb swings

Friday 6 May 2022 6/5/2022

1 . e1,5mom x 3

3 snatch pull

2 . e2mom x 4

1 snatch – 1 ohs

3 . 8 min amrap

10 t2b – 10 s2o

Thursday 5 May 2022 5/5/2022

1 . e2,5mom x 4

7 left hand+7 right hand db thrusters – 7 muscle ups / 14 pull ups

2 . 4 rounds for time of

20 step over the box with 1 db or kb

4 rope climbs

15 hspu / 30 push ups

time cap 12 min

scale reps for beginners

Wednesday 25 May 2022 25/5/2022

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

Wednesday 4 May 2022 4/5/2022

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

Tuesday 3 May 2022 3/5/2022

1 . e2mom x 4

5 back squats

2 . e2mom x 4

1 power clean – 1 hang power clean

3 . 8 min amrap

3 wall walks – 12 wall ball

Friday 29 April 2022 29/4/2022

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

Thursday 28 April 2022 28/4/2022

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…

Wednesday 27 April 2022 27/4/2022

1 . e2mom x 4

1 clean – 1 hang squat clean – 1 push jerk

2 . e2mom x 3

3 hang power clean – 3 front squats

3 . in front of the clock 12 min

1st 15/10 cal

2nd 15 burpees / scale 10

3rd 40 du/60 su

Tuesday 26 April 2022 26/4/2022

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

 

Thursday 21 April 2022 21/4/2022

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

Wednesday 20 April 2022 20/4/2022

1 . e2mom x 4

1 power clean – 1 squat clean & jerk

2 . e2mom x 3

3 clean pull

2 . for time

15 thrusters – 7 rope climbs

12 thrusters – 5 rope climbs

9 thrusters – 3 rope climbs

Tuesday 19 April 2022 19/4/2022

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

Monday 18 April 2022 18/4/2022

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

 

Saturday 16 April 2022 16/4/2022

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

&nbsp…

Friday 15 April 2022 15/4/2022

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…

Thursday 14 April 2022 14/4/2022

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…

Wednesday 13 April 2022 13/4/2022

for time, 22 min time cap

1000m run/ 1500m row/ 3000m bike

6 rope climbs

30 db snatches

9 wall walks

30 wall ball

4 rope climbs

20 db snatches

6 wall walks

20 wall ball

2 rope climbs

10 db snatches

3 wall walks

Tuesday 12 April 2022 12/4/2022

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

Monday 11 April 2022 11/4/2022

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

Saturday 9 April 2022 9/4/2022

1 . 7 min amrap

10/7 cal skierg – 10 kb swings

3 min rest

2. 7 min amrap

10/7 cal airbike – 10 db thrusters

3 min rest

3 . 7 min amrap

10/7 cal row – 10 t2b / v-ups

Friday 8 April 2022 8/4/2022

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

Thursday 7 April 2022 7/4/2022

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

Wednesday 6 April 2022 6/4/2022

1 . for time

50 burpees

50 swings

50 wall ball

50 t2b

50 cal

50 dual kb front rack walking lunges

Tuesday 5 April 2022 5/4/2022

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

Monday 4 April 2022 4/4/2022

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

Saturday 2 April 2022 2/4/2022

for time

20 step over the box

30 pull ups/ 45 ring rows

40 swings

50 push ups

60 sit ups

60 air squats

120 du / 240 su

500 m row / 1000m air bike

Friday 1 April 2022 1/4/2022

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

 

Thursday 31 March 2022 31/3/2022

1. e2mom x 5

1 cluster – 1 thruster

2. 12 min amrap

8 devil presses

2 rope climbs

30 du / 60 single unders

Wednesday 30 March 2022 30/3/2022

1 . e2mom x 4

1 squat snatch – 1 hang squat snatch

2 . 20 min arap in teams of 3

no1 20/14 cal

no2 amrap alternative db snatches

no3 20 sit ups

Tuesday 29 March 2022 29/3/2022

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

Monday 28 March 2022 28/3/2022

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

Saturday 26 March 2022 26/3/2022

e3mom 36 min total time

4 rounds, 3 min each

0-3 min 500/400 m row

3-6 min 20 burpees

6-9 min 5 hang power clean – 5 front squats – 5 s2o

repeat

Thursday 24 March 2022 24/3/2022

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

Wednesday 23 March 2022 23/3/2022

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

Tuesday 22 March 2022 22/3/2022

1. min 0-6 do this ladder

1-1, 2-2, 3-3, 4-4……

thrusters and pull ups

min 6-10 rest

2. then 6 rounds for time of

12 push press

9 t2b

6 burpees over the box

3 . 3 rounds of

10 floor presses

10 shoulder db lateral r…

Monday 21 March 2022 21/3/2022

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

Saturday 19 March 2022 19/3/2022

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…

Friday 18 March 2022 18/3/2022

1 . e2mom x 4

1 power snatch – 1 squat snatch

2 . for time

10-8-6-4-2  reps of

strict pull ups & hspu or push ups

then 2-4-6-8-10 reps of

one arm alt devil presses & burpees over db

3. 3 sets of

10 barbell biceps cu…

Wednesday 16 March 2022 17/3/2022

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

Wednesday 16 March 2022 16/3/2022

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

Tuesday 15 March 2022 15/2/2022

1 . e2mom x 5,

2 back squats

2 . e2mom x 5,

1 power clean -1 hang power clean

3 . amrap 8 min

8 ring dips

8 hspu or box push ups

1 rope climb

Monday 14 March 2022 14/3/2022

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

Saturday 12 March 2022 12/2/2022

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

Friday 11 March 2022 11/2/2022

1 . Three sets for max reps:
90 seconds 18 min total time of
8 Burpee Box Jump-Overs + Max Reps of hspu
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Ma…

Thursday 10 March 2022 10/2/2022

1 . practice muscle ups

2 . e2mom x 5 – 2 min rest

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

*heavy – ** moderate weights

Wednesday 9 March 2022 9/2/2022

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

 

Monday 7 March 2022 8/2/2022

1 . e3mom x 4

5 front squats

10 front rack walking lunges with 2 kb

2 . 12 min amrap

40 du

10 alternative db snatches

8 t2b

Saturday 5 March 2022 5/3/2022

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

Friday 4 March 2022 4/3/2022

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

Thursday 3 March 2022 3/3/2022

1 . e3mom x 4

8 dead lifts

2 legless rope climbs

10 hspu

2 . 12 min amrap

8 t2b

8 lunges*

8 db or kb push jerks

8 lunges*

*suitcase lunges with 2 db or kb

Wednesday 2 March 2022 2/3/2022

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 …

Tuesday 1 March 2022 1/3/2022

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

Monday 28 February 2022 28/2/2022

1 . e2mom x 5

3 front squats

2 . Workout 22.1
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

Saturday 26 February 2022 26/2/2022

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…

Friday 25 February 2022 25/2/2022

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

Thursday 24 February 2022 24/2/2022

1 . e2mom 5-5-3-3 reps dead lift

2 . for time

12-9-6-3 reps of

ohs – burpees over bar

rest 3 min and

3. for time

15-12-9-6-3 reps of

push press – t2b

Wednesday 23 February 2022 23/2/2022

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

Tuesday 22 February 2022 22/2/2022

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

 

Monday 21 February 2022 21/2/2022

1 . e2mom 9-7-5-3-3 reps back squat

2 . e2,5mom x3 with 2 db

8 dead lift -7 hang squat clean – 6 s2o

3 . 8 min amrap

10 kb swings

8 hspu / 12 push ups

6 burpees

 

Saturday 19 February 2022 19/2/2022

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

Friday 18 February 2022 18/2/2022

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…

Thursday 17 February 2022 17/2/2022

1 . e2mom

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

2 . e3mom x 3

max rep ring muscle ups/ dips

max rep hspu/ box push ups

3 . 8 min amrap

30 du

3 wall walks

1 rope climb

Wednesday 16 February 2022 16/2/2022

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

Tuesday 15 February 2022 15/2/2022

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

Monday 14 February 2022 14/2/2022

1. e2mom x 4

1 clean – 3 front squats 80% of 1 rep max clean

2 . e2mom x 4

1 power clean – 1 hang squat clean – 1 jerk

3 . for time 21-15-9 reps of

kb swings – burpees – t2b

Saturday 12 February 2022 12/2/2022

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

Friday 11 February 2022 11/2/2022

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…

Thursday 10 February 2022 10/2/2022

1 . 10 min to build a heavy 1 rep power clean

2 . in 15 min time cap

5 rounds for time of

4 ring muscle ups / 8 dips

8 ohs

12 burpees over bar

remaining time amrap of

7 hang power snatches

35 du

Wednesday 9 February 2022 9/2/2022

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

Tuesday 8 February 2022 8/2/2022

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

 

Monday 7 February 2022 7/2/2022

1 . 5 rounds for time

20 walking lunges with 2 kb front rack

15 pull ups

10 push press

15 t2b

20/15 cal row or 15/11 cal airbike

Saturday 5 February 2022 5/2/2022

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

Friday 4 February 2022 4/2/2022

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

Thursday 3 February 2022 3/2/2022

1 . practice handstand walk

2 . 22 min amrap, in teams of 2

40 wall ball 20-20

40 t2b 20-20

20 squat clean 10-10

40 hspu 20-20, or 40 box push ups 20-20

100 du 50-50, or 200 su 100-100

Wednesday 2 February 2022 2/2/2022

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

Tuesday 1 February 2022 1/2/2022

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

 

Monday 31 January 2022 31/1/2022

1 . e2mom x 4

1 snatch – 1 hang squat snatch – 1 ohs

2 . e1,5mom x 4

3-5 ring muscle ups / 8 ring dips + 4 ring pull ups false grip or 8 ring rows false grip

3 . 7 min ladder

wall ball & push ups

2-2, 4-4, 6-6, 8-8, 10-10, ….

Saturday 29 January 2022 29/1/2022

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

Thursday 27 January 2022 28/1/2022

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

Friday 28 January 2022 27/1/2022

1 . e2mom x 4

1 cluster – 1 push jerk – 1 split jerk

scale option 1 cluster – 1 push press – 1 push jerk

2 . 10 min amrap

10 t2b – 10 dual hang db snathes or kb snathes – 35 du / 50 su

3. 3 sets of

3-5 reps skin the cat

 

Wednesday 26 January 2022 26/1/2022

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

 

Tuesday 25 January 2022 25/1/2022

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

Monday 24 January 2022 24/1/2022

1 . e2mom x 3

1 clean + 2 front squats 85% of 1 rm clean

2 . e2mom x 3

1 hang power clean + 1 hang squat clean

3 . 5 min amrap

10 wall ball – 7 burpees

3 min rest

5 min amrap

10 kb swings – 15 push ups

Saturday 22 January 2022 22/1/2022

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

Friday 21 January 2022 21/1/2022

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…

Thursday 20 January 2022 20/1/2022

1 . 10 min practice ring muscle ups

2 . in teams of 3, 25 min amrap

partners 1. 3 rounds of 8 hang power clean – 8 front squats – 8 s2o

partner 2. amrap cal

partner 3. 15 t2b

Wednesday 19 January 2022 19/1/2022

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

 

Tuesday 18 January 2022 18/1/2022

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…

Monday 17 January 2022 17/1/2022

1 . e2mom x 4

1 hang squat snatch – 1 ohs

2 . in teams of 2, 8 min amrap

7 hang power snatches – 7 t2b

3 . 3 sets, rest as needed

10 Y with rings – 10 db bend row – 10 diamond push ups

Saturday 15 January 2022 15/1/2022

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

Friday 14 January 2022 14/1/2022

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

Thursday 13 January 2022 13/1/2022

1. practice ring muscle-ups

2. e5mom x 4

15/11 cal

15 burpees

10 pull ups

10 hang power clean and jerk

Wednesday 12 January 2022 12/1/2022

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

Tuesday 11 January 2022 11/1/2022

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

 

Monday 10 January 2022 10/1/2022

1. e2mom x 4, 1squat clean – 3 front squats

2. from 0-5 min

3 rounds of

10 ohs – 10 t2b

from 5-10

3 rounds of

10 hang power snatches – 10 step over the box with a kb

from 10-15

3 rounds of

20 kb swings – 10 hspu

Friday 7 January 2022 7/1/2022

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

Wednesday 5 January 2022 5/1/2022

1 . e2mom x 5

1 snatch – 1 hang squat snatch – 1 ohs

2.  15 min amrap

40 du – 15 wall ball – 10 t2b

Tuesday 4 January 2022 4/1/2022

1. e2mom x 4

5-7 bar muscle ups – 10 hspu

scale option: banded muscle ups or pull ups & box push ups

2. 20 min amrap

20 cal

30 db thrusters, split reps

40 swings

50 sit ups

60 db snatches, split reps

70 lunges with a…

Monday 3 January 2022 3/1/2022

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

Thursday 30 December 2021 30/12/2021

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

Wednesday 29 December 2021 29/12/2021

1 . e2mom x 4

1 clean pull – 1 hang squat clean – 1 front squat – 1 back step lunge

2 . 21-15-9 reps

s2o – cal

rest 4 min

3 . 5 rounds of

15 pull ups/ring rows – 50 du / 100 su

Tuesday 28 December 2021 28/12/2021

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…

Monday 27 December 2021 27/12/2021

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

Thursday 23 December 2021 23/12/2021

1 . 8 min time cap

30-20-10m front rack walking lunges,

push ups,

alternative db snatches

2 . in teams of 3, 20 min time cap

1500 m row / 3000m air bike for time

change every 250m / 500m

150 burpees, change every 25 reps

15…

Wednesday 22 December 2021 22/12/2021

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

 

Tuesday 21 December 2021 21/12/2021

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

Monday 20 December 2021 20/12/2021

1 . e2mom x 5

5 back squats 70-80%

2 . 7 min amrap

8 thrusters – 8 t2b

3 . e2,5mom x 3

8 weighted pull ups

8 strict ring dips

Friday 17 December 2021 17/12/2021

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…

Thursday 16 December 2021 16/12/2021

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…

Wednesday 15 December 2021 15/12/2021

1 . e2mom x 5

1 power clean – 1 hang power clean – 1 hang squat clean

2 . emom 7 min

5 pull ups – 10 push ups – 10 kb swings

3 . 7 min amrap

6 devil presses – 1 rope climb

Tuesday 14 December 2021 14/12/2021

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…

Monday 13 December 2021 13/12/2021

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

Saturday 11 December 2021 11/12/2021

5 x 5 1 min rounds – 1 min rest every 5 min

1 min cal

1 min weighted step ups

1 min alternative db snatches

1 min wall ball

1 min sit ups

Friday 10 December 2021 10/12/2021

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 …

Thursday 9 December 2021 9/12/2021

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

Wednesday 8 December 2021 8/12/2021

1 . e2mom x 5

10 ohs – 15/10 cal row

2 . for time

21-15-9 reps of

t2b – wall ball

7-5-3 wall walks

 

Tuesday 7 December 2021 7/12/2021

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

Monday 6 December 2021 6/12/2021

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

Saturday 4 December 2021 4/12/2021

1 . 6 min ladder

1-1, 2-2, 3-3, 4-4,….

wall ball – kb swings

2 . 3 rounds e3mom of

10 strict ring rows

12 -15 deficit push ups

10 lateral shoulder raises

3 . 3 rounds e3mom  of

8 romanian dead lift

8 bulgarian split sq…

Friday 3 December 2021 3/12/2021

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

Thursday 2 December 2021 2/12/2021

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

Wednesday 1 December 2021 1/12/2021

1 . e2mom x 5

5-5-3-3-2 reps back squat, 70-90%

2a . 3 rounds for time of

60 du/ 50 heavy rope jumps – 20 kb swings

rest 2 min

2b . 3 rounds for time of

16 alternative db devil presses – 15 pull ups

Tuesday 30 November 2021 30/11/2021

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…

Monday 29 November 2021 29/11/2021

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

 

Saturday 27 November 2021 27/11/2021

1 . in teams of 2

2000m row, change every 250m

2 . in teams of 2

4 rounds each of

12 db dead lift

9 db clean

6 db push press

3 . in teams of 2

2000m air bike, change every 500m

1000m skierg, change every 250m

50 push …

Friday 26 November 2021 26/11/2021

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

Thursday 25 November 2021 25/11/2021

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

Wednesday 24 November 2021 24/11/2021

1 . e2mom x 5, 3 front squats 75-85%

2 . 4 rounds each for time, rest 90” min between

20-15 cal row, 15/11 cal air bike, 15/11 cal skierg

15 s2o

12 burpees box jumps over

10 pull ups

scale: 15-10 cal row, 10/7 cal air bike

20…

Tuesday 23 November 2021 23/11/2021

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…

Monday 22 November 2021 22/11/2021

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…

Saturday 20 November 2021 20/11/2021

1 . 5 rounds each for time, 90 sec rest between

20-15 cal row / 15-11 air bike

16 v-ups

8 hang power snatches

2 rope climbs

2 . 3 rounds of

10 biceps curl

10 banded triceps extensions

10 shoulder lateral raises

Friday 19 November 2021 19/11/2021

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 …

Thursday 18 November 2021 18/11/2021

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…

Wednesday 17 November 2021 17/11/2021

1 . e2mom x 5

3 back squats 70-85%

2 . 15 min time cap

100 du/ 200 su

50 kb swings

30 burpees

50 goblet squats

30 t2b

50 back step lunges with a kb

30 alternative db power clean & jerk

100 du/ 200 su

Tuesday 16 November 2021 16/11/2021

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…

Monday 15 November 2021 15/11/2021

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

Friday 12 November 2021 12/11/2021

1 . 8 min to build a heavy power snatch

2 . e5mom x 4

min 0-5

500/400 m row – 30 alternative hang db snatches

min 5-10

150 du / 250 su – 30 s2o

min 10-15

20 devil press – 30 pull ups

min 15-20

20 burpees jump over the bo…

Saturday 13 November 2021 13/11/2021

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

Thursday 11 November 2021 11/11/2021

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…

Wednesday 10 November 2021 10/11/2021

1 . e2mom x 4

5 dead lift – 1 l-sit legless rope climb

2 . 5 rounds for time

10 db hang power c & j – 10 jumps over the box

scale: step up over the box

3 . e2,5mom x 3

10 hang power clean – 15 american swings – 12 diamond pus…

Tuesday 9 November 2021 9/11/2021

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…

Monday 8 November 2021 8/11/2021

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 – …

Saturday 6 November 2021 6/11/2021

1 . e1,5mom x 4

1 power snatch – 1 hang squat snatch

2 . 1,5mom x 4

1 clean – 1 front squat

3 . for time

40 wall ball
40 alternative V-ups *
30 wall ball
30 alternative V-ups
20 wall ball
20 alternative V-ups

*split reps as …

Friday 5 November 2021 5/11/2021

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

Thursday 4 November 2021 4/11/2021

e5mom x 5

200m row

10 hang power snatches

50 du

16 kb front rack walking lunges

Wednesday 3 November 2021 3/11/2021

1 . e2mom x 4

1 power clean – 1 hang power clean – 1 hang squat clean

2 . in teams of 2 – 18 min cap – 4 rounds each of

9 db dead lifts

7 db hang power clean

5 db push press

then amrap

10 kb swings

7 jumps over the box

p…

Tuesday 2 November 2021 2/11/2021

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

Monday 1 November 2021 1/11/2021

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

Saturday 30 October 2021 30/10/2021

1. E2mom x 3
7 hang power clean
6 front squat
5 push jerks
Try unbroken

2. AMRAP 8:00
10 Double Dumbbell Front Squats
20 Alternating Leg V-Ups
10 pull ups

rest 2 min
3. AMRAP 8:00
10 hang snatches with double db
20 Alternating Le…

Friday 29 October 2021 29/10/2021

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

Wednesday 27 October 2021 27/10/2021

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

Tuesday 26 October 2021 26/10/2021

1 . emom 4 rounds

1st min 15 swings

2nd min 20 oh walking lunges with  a plate

3rd min 15 v-ups

2 . in teams of 2

2000m air bike – every 500m

1000m row – every 250m

1000m skierg – every 250m

men and women the same distance

Monday 25 October 2021 25/10/2021

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

Saturday 23 October 2021 23/10/2021

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

Friday 22 October 2021 22/10/2021

1 . 20 min amrap

30 kb swings

20/15 cal

10 burpees jump over the box

20 db thrusters

50 du / 75 single unders

2 . 3 supersets

8 upright row + max rep ring dips / assisted dips

Thursday 21 October 2021 21/10/2021

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…

Wednesday 20 October 2021 20/10/2021

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

Tuesday 19 October 2021 19/10/2021

1 . e3mom x 3

8 hang power snatches

12 t2b / k2e

8 ohs

2 . 10 min amrap

35 du / 70 su

8 burpees

12 kb swings

16 front rack, front step lunges with a kb

3 . 100 sit ups for time

 

Monday 18 October 2021 18/10/2021

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…

Saturday 16 October 2021 16/10/2021

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…

Friday 15 October 2021 15/10/2021

1 . e2mom x 4

3 strict press, add 3-5% from last week

2 . 2 . in teams of 2

one rounds each

11 min amrap

5 thrusters

5 burpees over bar

5 hang power clean & jerks

3 . 2 sets of

20 barbell biceps curl

20 triceps di…

Thursday 14 October 2021 14/10/2021

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

Wednesday 13 October 2021 13/10/2021

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

Tuesday 12 October 2021 12/10/2021

for time

50 front rack walking lunge steps with a kb
25 chest-to-bar pull-ups
50 box jumps
75 double-unders
50 kb swings
25 ring dips
50 sit ups
25 t2b
50 wall ball
5 rope climbs, 15 ft.

Monday 11 October 2021 11/10/2021

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…

Saturday 9 October 2021 9/10/2021

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

Friday 8 October 2021 8/10/2021

1. 6 min amrap

25 du / 40 su

10 wall ball

rest 3 min

2. 6 min amrap

5 step over the box – 5 db c & j right hand

next round left hand

rest 3 min

3. 6 min amrap

500m row

70/50 push ups

remaining time row for max cal

Thursday 7 October 2021 7/10/2021

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

 

Wednesday 6 October 2021 6/10/2021

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…

Tuesday 5 October 2021 5/10/2021

1 . 25 min amrap

in teams of 3

no 1, 600m row / 1200m bike /w 500/1000

no 2, run 200m then max burpees

no 3, amrap 7db push press – 5 overhead lunges each hand

2 . 3 supersets of

20 barbbell biceps curl

20 triceps dips

Monday 4 October 2021 4/10/2021

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…

Friday 1 October 2021 1/10/2021

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

 

Thursday 30 September 2021 30/9/2021

1 . e2mom x 4

5 dead lift

use the weight from friday 10/9/21 4 reps

2 . 18 min amrap

200 m run

15 cal row

10 pull ups

10 db snatches

Wednesday 29 September 2021 29/9/2021

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

Tuesday 28 September 2021 28/9/2021

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…

Monday 27 September 2021 27/9/2021

1 . e2mom x 4

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

2 . 8 min amrap

8 dips

8 kb front rack walking lunges

8 t2b

3 . 3 sets of

6-8 chin ups

10 barbell tricep overhead extensions

Friday 24 September 2021 24/9/2021

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…

Thursday 23 September 2021 23/9/2021

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

Wednesday 22 September 2021 22/9 /2021

1. in teams of 3

row 50-40-30-20 M /

40-30-25-15 W

cal fast and hard, (420/330 total cal for the team)

2. e2mom x 5

10 thrusters

add weight every round

Tuesday 21 September 2021 21/9/2021

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

Monday 20 September 2021 20/9/2021

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

Friday 17 September 2021 17/9/2021

1 . in teams of 3

3000 m for time row, change every 250 m

2400m / 200m

or 6000 m for time air bike, change every 500 m

3600m / 300m

or 1800 m skierg, change every 150 m

1500m / 125m

2 . in teams of 2, 15 min amrap, change ever…

Thursday 16 September 2021 16/9/2021

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

Wednesday 15 September 2021 15/9/2021

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…

Tuesday 14 September 2021 14/9/2021

1. E2mom x 5

3 back squats, add 3-4% from last week 4 reps

2. 0-8 min

22-16-10 reps for time of

alternative db snatches

pull ups

then at min 8 starts for time

15-12-9 reps

strict press and

3-2-1 legless rope climbs

&n…

Monday 13 September 2021 13/9/2021

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

Friday 10 September 2021 10/9/2021

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

Thursday 9 September 2021 9/9/2021

1 . e2mom x 4

1 clean pull – 1 hang power – 1 hang squat – 1 push jerk

2 . 7 min amrap

7 s2o

7 t2b

7 kb swings

3 . e3mom x 3

10 strict ring rows

10 diamomd push ups

10 up right rows

Wednesday 8 September 2021 8/9/2021

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

Tuesday 7 September 2021 7/9/2021

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

 

Monday 6 September 2021 6/9/2021

1. E2mom x 5

4 back squats, add 5% from last week

2. 15 min amrap

25 toes-to-bars
50 burpees
75 wall-ball shots

Scale option

20 sit-ups
30 burpees
40 wall-ball shots

Friday 3 September 2021 3/9/2021

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-…

Thursday 2 September 2021 2/9/2021

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

Wednesday 1 September 2021 1/9/2021

1. E2mom x 4

1 snatch pull

1 power snatch

1 hang squat snatch

2. in teams of 3

3 rounds each for time of

21 thrusters – 21/15 cal

scale reps for beginners

15 thrusters – 15 /10 cal

Tuesday 31 August 2021 31/8/2021

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

Monday 30 August 2021 30/8/2021

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

 

Friday 27 August 2021 27/8/2021

1 . e2mom x 4

5 dead lift

2 . 12 min amrap of

21 cal

15 t2b

9 power clean & jerk

3. 3 super sets of

10 ring dips

10 bend over row

Thursday 26 August 2021 26/8/2021

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

Wednesday 25 August 2021 25/8/2021

1 . e2mom x 5

5 back squats

2 . 15 min amrap

20 wall ball

20 pull ups

20 alternative db snatches

20 t2b

Tuesday 24 August 2021 24/8/2021

1 . e2mom x 5

5 strict press

2 . 12 min amrap

8 db hang power clean & jerk right hand

5 burpees

10 air squats

8 db hang power clean & jerk left hand

5 burpees

10 air squats

Monday 23 August 2021 23/8/2021

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

Friday 20 August 2021 20/8/2021

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

Thursday 19 August 2021 19/8/2021

1. e2mom x 4

1 snatch pull – 2 hang power snatches – 2 ohs

2a. 21-15-9 reps of

push press*

pull ups

then rest exactly 3 minutes and get in to

2b. 15-12-9 reps of

overhead squats*

burpees over bar

*use the same weight on …

Wednesday 18 August 2021 18/8/2021

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

 

Tuesday 17 August 2021 17/8/2021

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

Monday 16 August 2021 16/8/2021

1. e2,5mom x 4

7 strict pull ups

7 push press

7 front squats

2. 5 rounds for time of

5 hang power snatches

5 overhead squats

2 rope climbs

time cap 9 min

 

Wednesday 11 August 2021 11/8/2021

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

Tuesday 10 August 2021 10/8/2021

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

Monday 9 August 2021 9/8/2021

1. e2mom x 4

1 snatch + 1 hang squat snatch

2. e2mom x 4

3 back squats

3. e1,5mom x 3

3 snatch pull

4. 10 min amrap

8 db snatches + 8 overhead walking lunges right hand + 8 hspu

next round left hand

Friday 6 August 2021 6/8/2021

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

Thursday 5 August 2021 5/8/2021

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

Wednesday 4 August 2021 4/8/2021

1. e2mom x5

1 clean and jerk

2. e2mom x 4

2 hang power clean – 4 front squats

3. e2mom x 3

3 clean pull

4. 21-15-9 reps for time of

sdhp and jumps over the box

Tuesday 3 August 2021 3/8/2021

1. e3mom x 5

10 ring dips

10 strict pull ups

2. row 5 km for time

Monday 2 August 2021 2/8/2021

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

Friday 30 July 2021 30/7/2021

in teams of 3,  30 min amrap

no 1 – 50/40 cal row

no 2 – amrap of 7 t2b – 7 hang power snatches

no 3 – amrap of 7 push ups – 7 kb swings – 7 wall ball

Thursday 29 July 2021 29/7/2021

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

 

Wednesday 28 July 2021 28/7/2021

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….

Tuesday 27 July 2021 27/7/2021

1 . in 8 min build a heavy

1 power snatch + 1 hang power snatch

2 . emom 12

1st min 10-15 cal

2nd min 15 kb swings

3rd min 6 pull ups 12 push up

3 . 3 sets of

15 ring rows

10 triceps dips

Monday 26 July 2021 26/7/2021

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…

Friday 23 July 2021 23/7/2021

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…

Thursday 22 July 2021 22/7/2021

1 . e3mom x 3

5 dead lift + 10-15 hspu / 10-15 box-push ups

2 . 12 min time cap for

40 m overhead dual kb carry

10 bar muscle ups* / 10 box bar muscle ups / banded bar muscle ups

30 m overhead lunges with one kb

30 c2b pull ups /…

Wednesday 21 July 2021 21/7/2021

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

 

Tuesday 20 July 2021 20/7/2021

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…

Monday 19 July 2021 19/7/2021

1 . e3mom x 3

7 hang power clean

5 front squats

3 push jerks

(try unbroken)

2 . 18 min amrap in teams of 3

a. 40 / 30 cal

b. amrap 3 hang power snatches + 3 burpees over bar

c. rests

3 . 2 sets of 20 barbell biceps curl …

Friday 16 July 2021 16/7/2021

1 . e2,5mom x 3

8 front step lunges + 8 back squats

2 . 2 rounds of

1a . 3 min amrap cal – row – air bike – skierg

– 1 min rest

1b . 3 min amrap of this ladder

1 pull up – 2 push ups, 2 pull ups – 4 push ups, 3 pull ups – 6 push …

Thursday 15 July 2021 15/7/2021

1. 5 min amrap of ,  9 db dead lift – 7 db hang power clean – 5 push jerks

rest 5 minutes

2. in 5 minutes

25 cal – 25 thrusters – remaining time max cal

rest 5 minutes

3. in 5 minutes

8 hspu – 4 ring muscle ups

6 hspu – 3 ring…

Wednesday 14 July 2021 14/7/2021

1. e2mom

0-2 min, 300/250 m row

2-4 min, 20 alternative db snatches – 10 t2b

4-6 min, 300/250 m row

6-8 min, 20 db cleans – 10 t2b

8-10 min, 300/250 m row

10-12 min, 10 devil press – 10 t2b

2. e2mom x 4

40 du – 8 hang power…

Tuesday 13 July 2021 13/7/2021

1. e2,5mom x3

8 hang power clean   – 8 front rack back step lunges

add some weight every round

2. in 7 min amrap of this ladder

40 du / 30 heavy rope jumps – 1 wall climb

40 du / 30 heavy rope jumps – 2 wall climbs

……. 3 wall…

Monday 12 July 2021 12/7/2021

1. in a 10 min time cap

12 bar muscle ups

9 overhead squats

9 bar muscle ups

15 overhead squats

6 bar muscle ups

21 overhead squats

scale options : scale reps 7-5-3,

or banded muscle ups or jumping from a box muscle ups

Friday 9 July 2021 9/7/2021

1 . e2mom x 4

5 hang power clean + 4 front squats + 3 push jerks

2 . in teams of 2

5 rounds each

15 wall ball

15 v-ups

30 heavy rope jumps

no 1 work no2 rests

3 . 3 super sets of

15 triceps dips

15 australian pull ups

Thursday 8 July 2021 8/7/2021

1 . e2,5mom x 4

5 dead lift + 6-8 weighted chin ups

2 . in 15 min time cap

5 rounds of

5 squat snatches / scale hang power snatches

10 cal or 50 du

then amrap

20 sit ups

15 push ups

10 kb swings

Wednesday 7 July 2021 7/7/2021

1. e2mom x4

8 back squats + 8 db power clean (not hang)

2. for time 21-15-9 reps of

t2b & push press

3. e2,5mom x 3

8 barbell biceps curl

10-12 ring push ups

Tuesday 6 July 2021 6/7/2021

1.e3mom x 4

5 hang power clean

10 dual db thrusters

2 rope climbs

2. 6 min. amrap

8 alternative db snatches

4 burpees over db

3.e3mom x 3

8 barbell bend row

8 romanian deadlift

16 alt.jumpings lunges

 

Friday 2 July 2021 2/7/2021

1 . e1,5mom x 4

1 clean pull + 1 hang squat clean

2 . e2mom x 4

7 hang power clean & jerk + 7 burpees over bar

3 . 3 sets of

8 barbell upright row

max rep ring push ups

rest 90 sec

Thursday 1 July 2021 1/7/2021

1 . e1,5mom x 4, 3 dead lift

2 . 14 min amrap

20 burpees

25 kb swings

30 v-ups

35 db clean

40 walking lunges with a kb or a db

3 . 3 sets of

10 shoulders db lateral raises

10 overhead triceps extensions

Wednesday 30 June 2021 30/6/2021

1 . e2mom x 4

8 strict press + 4 push press

(use a weight that permits you only 8 strict press)

2 . tabata this

8 rounds each exercise, 20 work – 10 rest

1 min  rest between exercises

a. air bike / skierg / row / sattle spints

Tuesday 29 June 2021 29/6/2021

1. e2mom x 4

1 power snatch + 2 hang power snatch + 2 rope climbs / 4 rope walks

try to add some weight every round

2. 10 min amrap

50 du

12 alternative db snatches

8 m walking lunges

3. e2mom x 3

10-15 Australian pull ups

Monday 28 June 2021 28/6/2021

1. e2mom x 4

8 front squat + 10 t2b

2 . 7 min amrap

3 burpees 1 pull up

3 burpees 2 pull ups

3 burpees 3 pull ups

………

rest 3 min

3. For time

21-15-9

hspu / hand release push ups & hang power db clean

 

Friday 25 June 2021 25/6/2021

1 . e2mom x 4

8 bend row – 8 db strict press

2 . emom 5 min

10 thrusters

3 . 3 rounds of

8 goodmornings – 30 sec superman hold

rest 90 sec

4 . 2 sets

15 biceps barbell curl

15 (triceps) dips

Thursday 24 June 2021 24/6/2021

1 . e1,5mom x 4

1 power clean – 3 push press

2 . 13 min amrap

35 du – 50 singles

10 kb swings

15 air squat

2 rope climb

Wednesday 23 June 2021 23/6/2021

1 . e2mom x 4

2 clean pull – 3 hang power clean – 4 front squats

2 . 11 min amrap

7 db snatches each hand

7 burpees over db

7 v-ups

Tuesday 22 June 2021 22/6/2021

1 . e2mom x 4

1 snatch pull – 1 snatch high pull – 2 hang power snatch

2 . from 0-10 min

30-20-10 reps for time of:

Toes-to-bars
Wall-ball shots

10 min start 3 rounds for time of

15 pull ups / 15 ring rows

20 hand release pus…

Friday 18 June 2021 18/6/2021

1 . e2,5mom x 4

5 dead lift + 10 t2b

2 . in 12 min

4 rounds of

10 s2o

10 burpees over bar

then amrap

7 hang power clean

9 v-ups

11 air squats

 

 

Thursday 17 June 2021 17/6/2021

1 . e3mom x 3

8-10 ring dips / 10 ring push ups

6-8 weighted chin ups / 8-10 banded

20 hollow rock

2 . tabata 8 x 20:10 this, rest 1 min between exercises

a. sattle sprints / row / bike / skierg

b. kb swings

c. push ups

d. …

Wednesday 16 June 2021 16/6/2021

1 . e1,5mom x 4

1 snatch pull + 1 hang power snatch + 1 ohs

2 . e2mom x 3

8 db front squats + 12 db hang power clean

3 . 3 rounds of

10-15 diamond push ups

16 alternative jumping lunges

rest 1 min

Tuesday 15 June 2021 15/6/2021

1 . e1,5mom x 4

4 back squats

2 . in teams of 2 (partners rotate every 15 reps) time cap 15 min

60 dumbbell shoulder-to-overhead
90 dumbbell deadlifts
60 v-ups
90 overhead squats
60 v-ups
90 dumbbell deadlifts
60 dumbbell shoulder-t…

Monday 14 June 2021 14/6/2021

1 . e1,5mom x 4

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

2 . 12 min amrap

3 bar muscle-ups / 12 pull ups
12-meter dumbbell front-rack lunge
50 double-unders

Friday 11 June 2021 11/6/2021

1 . e2mom x 4

2 hang power clean + 2 hang squat clean

2 . in front of the clock

1 min amrap wall ball then

1 min amrap sattle spints / row / bike / skierg, hard and fast

1 min rest

1 min amrap kb swings then

1 min amrap sattle…

Thursday 10 June 2021 10/6/2021

1 . e2mom x 4

5 dead lift + 10 db strict press

2 . e2,5mom x 3

10 bend row + 10 ring dips or ring push ups

3 . e3mom x 3

15 kb swings + 10 bulgarian split squats

Wednesday 9 June 2021 9/6/2021

1 . e2mom x 4

8 kipping pull ups + 8 t2b (unbroken) + 8 hspu

2 . in 15 min amrap of

20 thrusters

20 burpees

3 rope climbs

Tuesday 8 June 2021 8/6/2021

1 . e2mom x 3,

4 hang power snatches + 4 ohs

2 . e3mom x 3

8 db snatches + 8 db front rack lunges right

8 db snatches + 8 db front rack lunges left

3 . 3 rounds for time of

20 sit ups + 20 push ups

Monday 7 June 2021 7/6/2021

1 . e2,5mom x 4

6 front squats + 10 db hang power clean

2 . 10 min amrap

ladder 1-1, 2-2, 3-3, etc…..

kb swings & wall ball

Friday 4 June 2021 4/6/2021

1 . emom 9 min

1st min 6 hang power clean & jerk

2nd min 8 front squats

3rd min 8-12 pull ups

2 .  e3mom x 3

10 bulgarian split squats each leg

10 dips

15 v-ups

3 . 3 sets of 10 db biceps curl & 10 barbell triceps o…

Thursday 3 June 2021 3/6/2021

1 . e1,5mom x 4

7 hang power snatches

10 t2b

2 . in teams of 2, 18 min amrap

partner no 1, run 800 m /1000 m row-skierg-air bike

partner no 2 amrap of 10 kb swings + 10 push ups + air squats

Wednesday 2 June 2021 2/6/2021

1 . e3mom x 4

15 thrusters

15 burpees over bar

2 . emom 8 min

1st min 10 barbell bend row

2nd min 10 db push press

 

 

Tuesday 1 June 2021 1/6/2021

1 . emom 10 min

1st min 7-10 hspu or 15  hand release push ups

2nd min 5 hang power clean

2 . 10 min amrap

8 + 8 db snatches

8 burpees

Monday 31 May 2021 31/5/2021

1 . e2mom x 4 8 back squats

2 . e1,5mom x 4, 1 snatch pull + 1 hang squat snatch

3 . 4 rounds for time

10 pull ups

10 s20

15 air squats

Friday 14 May 2021 14/5/2021

QUARANTINE WOD DAY 138

1 . 3 rounds of

5 birdog each side

8 side plamk with leg abduction each side

5 hand walkout to push up

2 . 4 rounds of

16 alt db snatches

16 chair step up

8 burpees

16 push ups

3 . 3 rounds of

Thursday 13 May 2021 13/5/2021

QUARANTINE WOD DAY 137

1 . 3 rounds of

50 jumping jacks or 50 du or 50 su

10 broomstick dead lift

10 broomstick ohs

2 . 3 rounds of

5 one leg dead lift with a kb or a db

10 bulgarian split squats

12 push press or push jerks…

Wednesday 12 May 2021 12/5/2021

QUARANTINE WOD DAY 136

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on chair

3 . e3mom x 5

21 american swings

15 jump squats

Tuesday 11 May 2021 11/5/2021

QUARANTINE WOD DAY 135

1 . 3 rounds of

10 broomstick pash through

20 hollow rock

20 superman rock

2 . 5 rounds for time

5 kb swings + 5 kb clean + 5 kb snatch, right hand

5 kb swings + 5 kb clean + 5 kb snatch, left hand

3 …

Monday 10 May 2021 10/5/2021

QUARANTINE WOD DAY 134

1. 2 rounds of

40 jumping jacks or double unders or single unders

40 mountain climbers

Then 3 rounds of

5 birddog each side

10 snow angels

10 v-ups

2 . for time
10 9 8 7….1
Burpees
20. 18. 16. 14…….

Friday 7 May 2021 7/5/2021

QUARANTINE WOD DAY 133

1 . 3 rounds of

20 alternative single leg raises

20 alternative single leg jackknife

8 birddog

2 . 16 turkish get ups

split reps, rest as needed

3 . 10 rounds for time of

3 db hang squat clean & j…

Thursday 6 May 2021 6/5/2021

QUARANTINE WOD DAY 132

1 . 3 rounds of

40 sec jog on spot or jump rope 20 sec rest

40 sec mountain climbers 20 sec rest

1 min plank 1 min rest

2 . for time

50 kb snatches (25+25)

50 push ups

50 kb swings

50 burpees

50…

Wednesday 5 May 2021 5/5/2021

QUARANTINE WOD DAY 131

1 . emom 12 min

1st min 15-20 hollow rock

2nd min 15-20 superman rock

3rd min 20-30 sec wall sit

2 . e3mom x 5

8 db hang clean & jerk each hand

15 burpees over db

20 alternative db snatches

3 ….

Tuesday 4 May 2021 4/5/2021

QUARANTINE WOD DAY 130

1. 3 rounds of

40 jumping jacks or rope jump

40 mountain climbers

30 sec superman hold

2. 15 min amrap

15 kb swings

16 alternative chair step up

8 db push press each hand

3. 3 rounds of

10 chest…

Monday 3 May 2021 3/5/2021

QUARANTINE WOD DAY 129

1 . 3 rounds of

10 v-ups each leg

20 back extensions

20 sec side plank each side

2 . 5 rounds of

8 db thrusters right hand

8 db bend row right hand

8 db thrusters left hand

8 db bend row left hand

Friday 30 April 2021 30/4/2021

QUARANTINE WOD DAY 128

1 . 3 rounds

5 cat – cow

5 down dog to cobra

10 alternative lunges with thoracic rotation

2 . 4 rounds for time of

5 1 arm devil press

10 v-ups

15 kb swings

15 push ups

3 . 4 rounds of

12-15 …

Thursday 29 April 2021 29/4/2021

QUARANTINE WOD DAY 127

1 . 3 rounds of

20 alternative leg raises

8 reps side bridging- add single leg hip abduction, each side

10 one leg bridges

2 . 15 min amrap

20 burpees

25 kb swings

30 air squats

3 . 3 rounds of

Wednesday 28 April 2021 28/4/2021

QUARANTINE WOD DAY 126

1 . 3 rounds of

5 birdog each side

8 side plank reach through

10 straight arm plank with leg raise

2 . 4 x e4mom

15 db hang power clean each hand

10 db front rack squats each hand

12 kb snatches each …

Tuesday 27 April 2021 27/4/2021

QUARANTINE WOD DAY 125

1 . 3 rounds 1 min plank 30 sec rest

3 rounds 40 sec superman hold 20 sec rest

3 rounds 20 sec side plank 10 sec rest

2 . 15 min amrap

10 db thrusters right hand

10 kb sdhp

5 burpees over db

10 db thr…

Monday 26 April 2021 26/4/2021

QUARANTINE WOD DAY 124

1 . 4 rounds of

20 jumping jacks

40 mountain climbers

10 air squats

2 . 1 min amrap alternative db snatches

1 min rest

1 min amrap burpees

1 min rest

1 min amrap kb swings

1 min rest

1 min db…

Friday 23 April 2021 23/4/2021

QUARANTINE WOD DAY 123

1 . core: 3 rounds of

20 alternative leg raises

8 reps side bridging- add single leg hip abduction each side

10 one leg bridges

2 . e2mom for 12 min with 1 db

min 0-2, right hand,  8 db front squats – 8 pus…

Thursday 22 April 2021 22/4/2021

QUARANTINE WOD DAY 122

1 . core: 3 rounds of

10 chair brigdes

8 one leg v-ups each side

8 side plank reach through

2a . 4 sets of 8-12 reps

floor chest press with 1 db left + right hand

max rep diamond push ups, then rest 90se…

Wednesday 21 April 2021 21/4/2021

QUARANTINE WOD DAY 121

1 . warm up

3 rounds of

40 mountain climbers

20 jumping jacks

10 front step lunges

2 . 5 min amrap

4 db presses right hand – 4 overhead front step lunges right leg

then left

rest 2 min and do

5 …

Tuesday 20 April 2021 20/4/2021

QUARANTINE WOD DAY 120

1 . core, 3 rounds of

10 dead bug

8 birddog each side

30 sec side plank

2a . 3 rounds of

10 db one arm row

10 db push press

10 diamond push ups

rest as needed

2b . 3 rounds of

20 alternative …

Monday 19 April 2021 19/4/2021

QUARANTINE WOD DAY 119

1. CORE

3 rounds of

15 Russian swings

15 bridges

20 alternative leg raises

2. 3 rounds of

5 windmill (if you haven’t experience in kettlebell training hold a bottle of water) +

5 one leg dead lift  +

Friday 16 April 2021 16/4/2021

QUARANTINE WOD DAY 118

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on chair

3 . e3mom x 5

21 american swings

15 jump squats

Thursday 15 April 2021 15/4/2021

QUARANTINE WOD DAY 117

1 . 3 rounds of

10 broomstick pash through

20 hollow rock

20 superman rock

2 . 8 rounds for time

5 kb swings + 5 kb clean + 5 kb snatch, right hand

5 kb swings + 5 kb clean + 5 kb snatch, left hand

3 …

Wednesday 14 April 2021 14/4/2021

QUARANTINE WOD DAY 116

1. 2 rounds of

40 jumping jacks or double unders or single unders

40 mountain climbers

Then 3 rounds of

5 birddog each side

10 snow angels

10 v-ups

2 . for time
10 9 8 7….1
Burpees
20. 18. 16. 14…….

Tuesday 13 April 2021 13/4/2021

QUARANTINE WOD DAY 115

1 . 2 rounds of

30 jumping jacks

20 alternative leg raises

10 leg lock bridges

15 prone Y

2 . 3 sets of 3 turkish get up each hand

rest as needed

3 . 10 min amrap

8 db snatches right hand

8 burp…

Monday 12 April 2021 12/4/2021

QUARANTINE WOD DAY 114

1 . 3 rounds of

5 hip airplane

20 hip bridges

20 scapula push ups

2 . e2mom x3

10 kb snatches each hand

e2mom x3

10 kb clean & jerks each hand

3 . for time

50 kb swings

50 v-ups

50 gob…

Friday 9 April 2021 9/4/2021

QUARANTINE WOD DAY 113

1 . 3 rounds of

15 kb swings

15 v-ups

20 jumping jacks

2 . 12 min amrap

4 wall walks

12 kb front rack lunges

3 . 3 sets of 10-15 table rows

rest 1 min between sets

3 sets of 10-15 one arm db ben…

Thursday 8 April 2021 8/4/2021

QUARANTINE WOD DAY 112

1 . 3 rounds of

5 birddog each side

10 alterative leg raises

3 rounds of 5 right + 5 left tall kneeling kb halo

3 rounds of 5 reps each hand half kneeling one arm kb press

2 . 6 rounds for time

7 db clea…

Wednesday 7 April 2021 7/4/2021

QUARANTINE WOD DAY 111

1 . 2 rounds of

15 scapula push ups

20 superman rock

2 rounds of

15 prone Y

20 hollow rocks

2 . 2 rounds for time of

30 burpees

30 alternative walking lunges with a kb in front rack position

30 …

Tuesday 6 April 2021 6/4/2021

QUARANTINE WOD DAY 110

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . 15 min amrap

10 burpees

12 jump squats

14 swings

16 push ups

3 . 3 sets 10 table rows

rest 1 min between sets

3 sets…

Monday 5 April 2021 5/4/2021

QUARANTINE WOD DAY 109

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 . E3MOM x 5

10 db snatches rigth hand

10 chair step up right leg

10 db snatches left hand

10 chair step up left leg

3 . 3 sets of 10 che…

Friday 2 April 2021 2/4/2021

QUARANTINE WOD DAY 108

1 . 3 rounds of

10 alternative front step lunges with thoracic rotation

30 mountain clibers

10 prone y raises

2 . 3 rounds of

3 turkish get ups each side

5 windmill each side

5 one leg dead lift each …

Thursday 1 April 2021 1/4/2021

QUARANTINE WOD DAY 107

1 . 3 rounds of

4 hip airplane each leg

8 body weight one leg dead lift each leg

10 one leg v-ups each leg

5 cobra push ups

2 . 4 rounds for time of

10 db clean & jerk each hand

10 burpees over db…

Wednesday 31 March 2021 31/3/2021

QUARANTINE WOD DAY 106

1 .  3 rounds of

20 jumping jacks / 20 du / 40 su

5 down ups

30 mountain climbers

2 .  21.3 equipment free

For total time:
30 air squats
30 V-ups
30 thrusters
Then, rest 1 minute before continuing with:…

Tuesday 30 March 2021 30/3/2021

QUARANTINE WOD DAY 105
1 . 3 rounds for time
10 kb swings
10 ohs squats with a pvc pipe
20 alternative leg raises
2 . 21.2 open wod equipment free
for time
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 bu…

Monday 29 March 2021 29/3/2021

QUARANTINE WOD DAY 104
1 . 3 rounds of
10 scapula push ups
10 hollow rock
10 superman rock
10 air squats
2 . open 21.1 equipment free
For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps

Friday 26 March 2021 26/3/2021

QUARANTINE WOD DAY 102

1 . 2 rounds of

8 one leg v-ups each side

8 side plank with leg abduction each side

15 prone snow angels

15 scapula push ups

2 . e5mom x 4

8 single arm renegade rows

8 db snatches each hand

8 shoul…

Thursday 25 March 2021 25/3/2021

QUARANTINE WOD DAY 101

1 . 3 rounds of

5 birddog each side

10 alterative leg raises

3 rounds of 5 right + 5 left tall kneeling kb halo

3 rounds of 7 reps each hand half kneeling one arm kb press

3 rounds of 5 reps one leg dead li…

Wednesday 24 March 2021 24/3/2021

QUARANTINE WOD DAY 100

100 home workouts!

100 jumping jacks / 200 du / 300 su,

100 burpees, rest 5 sec every 10 reps,

100 db snatches chenge hand every 5 reps,

100 push ups

100 goblet squats

 

Tuesday 23 March 2021 23/3/2021

QUARANTINE WOD DAY 99

1 .  3 rounds of

20 jumping jacks / 20 du / 40 su

5 down ups

10 kb swings

30 mountain climbers

2 . 3 rounds of

10 kb clean & jerk each hand

no rest between rounds, focus on technique

3 rounds of…

Monday 22 March 2021 22/3/2021

QUARANTINE WOD DAY 98

1 . 2 rounds of

20 alternative leg raises

20 bridges

20 hollow rock

20 scapula push ups

2 . 100 kb swings for time

on the top of every min 5 burpees

then 22-16-10 reps of db thrusters (split reps) and …

Friday 19 March 2021 19/3/2021

QUARANTINE WOD DAY 97

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . e3mom x 5

20 alternative db snatches

20 strict push ups

3 . 3 supersets of

15 kb biceps curl 15 overhead triceps extensions

Thursday 18 March 2021 18/3/2021

QUARANTINE WOD DAY 96

1 . 3 rounds of

4 hip airplane

20 dead bug

10 leg lock bridges

2 . 4 rounds for time of

20 kb sdhp

20  front rack lunges

20 v-ups

3 . 3 sets of 10 bulgarian split squats each leg

rest 1 min betwe…

Wednesday 17 March 2021 17/3/2021

QUARANTINE WOD DAY 95

1 . 3 rounds of

30 mountain climbers

8 side plank reach through (use a bottle of water for extra weight)

15 bridges with your feet on a physio ball or a chair

2 . 21-15-9 reps for time

burpees & kb swing…

Tuesday 16 March 2021 16/3/2021

QUARANTINE WOD DAY 94

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on a chair

3 .  5 rounds for time

5 db snatches each hand

Monday 15 March 2021 15/3/2021

QUARANTINE WOD DAY 93

1 . 3 rounds of

5 birdog each side

8 side plank with leg abduction each side

5 hand walkout to push up

2 . 11 min amrap

10 push ups

12 air squats

14 kb swings

3 . 3 sets of 10-15 floor presses

re…

Friday 12 March 2021 12/3/2021

QUARANTINE WOD DAY 92

1 . 2 rounds of

50 jumping jacks

15 down ups

15 sumo dead lifts with kb

2 . e3mom x 5

20 v-ups

15 kb swings

10 burpees

3 . 4 supersets of

10 db biceps curl each hand

max rep diamond push ups

Thursday 11 March 2021 11/3/2021

QUARANTINE WOD DAY 91

1 . 3 rounds of

30 mountain climbers

16 dead bug

15 bridges with your feet on a physio ball or a chair

2 . for time

20-16-12 reps of

kb snatches each hand

alternative jumping lumges

goblet squats

Wednesday 10 March 2021 10/3/2021

QUARANTINE WOD DAY 90

1 . 3 rounds of

4 hip airplane

8 body weight one leg dead lift

10 one leg v-ups each leg

2 . for time

40 alternative db snatches

40 jumping jacks or 80 du or 120 su

30 db clean and jerk spit reps

30…

Tuesday 9 March 2021 9/3/2021

QUARANTINE WOD DAY 89

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . 5 min amrap

5 kb snatches each hand

10 air squats

rest 2 min and 5 min amrap

5 kb push press each hand

10 front rack lunges…

Monday 8 March 2021 8/3/2021

QUARANTINE WOD DAY 88

1 . 2 rounds

50 jumping jacks / jump rope / du

10 burpees

then 2 rounds

8 birdog each side

16 alternative leg raises

2 . 16-14-12-10-8-6-4-2 reps for time

db thrusters, spilt reps

burpees

3 . 4 s…

Friday 5 March 2021 5/5/2021

QUARANTINE WOD DAY 87

1 . 2 rounds of

50 jumping jacks

15 down ups

2 . 28-22-16-10 reps for time of:

db Squat cleans
chair dips

3 . 3 trisets

15 biceps curl

15 overhead triceps extensions

15 strict push ups

rest 90 sec

Thursday 4 March 2021 4/3/2021

QUARANTINE WOD DAY 86

1 . 3 rounds of

20 hollow rock

20 supeman rock

20 scapula push ups

20 snow angels

2 . for time

50 db clean & jerk (25+25)

50 burpees

50 kb swings

50 v-ups

50 db snatches (25+25)

Wednesday 3 March 2021 3/3/2021

QUARANTINE WOD DAY 85

1 . 3 rounds of

30 mountain climbers

8 side plank reach through (use a bottle of water for extra weight)

15 bridges with your feet on a physio ball or a chair

2 . 7 rounds for time of

10 air squats or goblet…

Tuesday 2 March 2021 2/3/2021

QUARANTINE WOD DAY 84

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . 14 min amrap

8 kb clean & jerk each hand

8 front rack lunges each hand

16 v-ups

8 burpees

3 . 3 sets of

10 db bend r…

Monday 1 March 2021 1/3/2021

QUARANTINE WOD DAY 83

1 . 3 rounds of

4 hip airplane

8 body weight one leg dead lift

10 one leg v-ups each leg

2 . 4 x 4 min rounds of

50 jumping jacks or 150 jump ropes or 75 du

then amrap 5 burpees 10 alternative db snatches…

Friday 26 February 2021 26/2/2021

QUARANTINE WOD DAY 82

1 . 3 rounds of

20 jumping jacks / 30 jumps rope

40 mountain climbers

30 sec superman hold

30 sec hollow hold

2 . for time

100 du or 200 su or 75 jumping  jacks then

5 rounds of

10 burpees

15 pus…

Thursday 25 February 2021 25/2/2021

QUARANTINE WOD DAY 81

1 .  3 rounds of

5 birdog each side

8 side plamk with leg abduction each side

5 hand walkout to push up

2 . for time (split reps)

30 db hang power clean & jerk

30 db snatches

30 db front squats

Wednesday 24 February 2021 24/2/2021

QUARANTINE WOD DAY 80

1 . 3 rounds of

30 mountain climbers

8 side plank reach through (use a bottle of water for extra weight)

15 bridges with your feet on a physio ball or a chair

2 . for time

100 kb swings

on the top of ever…

Tuesday 23 February 2021 23/2/2021

QUARANTINE WOD DAY 79

1 . 2 rounds of

20 alternative leg raises

20 bridges

20 hollow rock

20 scapula push ups

2 . 4 rounds of

12 db hang power clean each hand

12 hspu or 24 push ups

50 du or 100 su or 40 jumping jacks

Monday 22 February 2021 22/1/2021

QUARANTINE WOD DAY 78

1 . 3 rounds of

4 hip airplane

20 dead bug

10 leg lock bridges

2 . 11 min amrap

5 db thrusters each hand

7 burpees over db

3 . 4 sets of

8 weighted bulgarian split squats

5 one leg dead lifts

Friday 19 February 2021 19/2/2021

QUARANTINE WOD DAY 77

1 . 3 rounds of

1 min plank

8 side plank with leg abduction

8 birddog

2 . 3 rounds for time of

8 kb front rack squats – 8 kb snatches right hand

8 kb front rack squats – 8 kb snatches left hand

then 3 …

Thursday 18 February 2021 18/2/2021

QUARANTINE WOD DAY 76

1 . 2 rounds of

50 jumping jacks

15 down ups

15 sumo dead lifts with kb

2 . 3 sets of

5 wind mill each side

10 pull over

3 . 5 rounds for time

16 v-ups

12 overhead lunges

8 burpees over db

Wednesday 17 February 2021 17/2/2021

QUARANTINE WOD DAY 75

1 . 3 rounds of

4 hip airplane

20 dead bug

10 leg lock bridges

2 . 30 work 30 sec rest 15 min

1st min burpees

2nd min alternative db snatches

3rd min goblet squats

3 . 3 sets of

10 floor press

Tuesday 16 February 2021 16/2/2021

QUARANTINE WOD DAY 74

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . 27 -21 -15 -9 reps of

air squats

push ups

kb swings

3 . 4 sets of

10-15 db one arm row

9-12 one arm db push press

Monday 15 February 2021 15/2/2021

QUARANTINE WOD DAY 73

1 . 3 rounds of

4 hip airplane

6 birddog each side

15 prone angels

2 . e3mom x 4

7 db thrusters right hand

7 burpees over db

7 db thrusters left hand

7 burpees over db

3 . 10 min amrap

30 jump…

Friday 12 February 2021 12/2/2021

QUARANTINE WOD DAY 72

1 . 2 rounds of

20 alternative leg raises

20 bridges

20 hollow rock

20 scapula push ups

2 . 30-20-10 reps for time of

db front rack squats (split reps)

one arm row (split reps)

v-ups

3 . 3 sets o…

Thursday 11 February 2021 11/2/2021

QUARANTINE WOD DAY 71

1 . 3 rounds of

30 mountain climbers

8 side plank reach through (use a bottle of water for extra weight)

15 bridges with your feet on a physio ball or a chair

2 . 2 minutes amrap kb thrusters change hand on the…

Wednesday 10 February 2021 10/2/2021

QUARANTINE WOD DAY 70

1 . 4 rounds of

5 downdog push ups

8 leg lock bridges each leg

12 plank toe touch

2 .for time 2 rounds  of

10 db thrusters each side

20 burpees over db, then

2 rounds of

20 alternative db snatches

Tuesday 9 February 2021 9/2/2021

QUARANTINE WOD DAY 69

1 . 3 rounds of

15 glute bridges

15 sit ups

15 scapula push ups

2 . 11 min amrap

10 sdhp

12 chair step ups

14 v-ups

3 . 3 sets of

10 – 15 db or kb floor press

then 3 sets of max rep diamond pu…

Monday 8 February 2021 8/2/2021

QUARANTINE WOD DAY 68

1 . 2 rounds

50 jumping jacks / jump rope / du

10 burpees

then 2 rounds

8 birdog each side

16 alternative leg raises

2 . 3 rounds for time each hand of

8 db hang squat cleans

12 air squats

8 db p…

Friday 5 February 2021 5/2/2021

QUARANTINE WOD DAY 67

1 . 2 rounds of

40 jumping jacks

40 mountain climbers

10 down ups

2 . for time

100 db snatches

emom, every minute starts with

7 push ups & 7 v-ups and then perform db snatches until the end of the …

Thursday 4 February 2021 4/2/2021

QUARANTINE WOD DAY 65

1 . 3 rounds of

8 broomstick pass through

8 ohs

12 hollow rock

12 superman rock

2 . for time with one kettlebell

50 kb one arm russian swings (25 each side)

50 kb clean & jerk (25 each side)

50 …

Wednesday 3 February 2021 3/2/2021

QUARANTINE WOD DAY 64

1 . 3 rounds of

8 v-ups each leg

3 birdog with 5 sec pause each leg

20 sec side plank each side

2 . 3 rounds of

10 hspu or 10 pike push ups or 20 sec hs hold on a wall

8 pistol squat each leg or pistol si…

Tuesday 2 February 2021 2/2/2021

QUARANTINE WOD DAY 63

1 . 3 rounds of

40 sec plank

30 sec superman hold

8 reps side plank with leg abduction

2 . 5 rounds for time

10 chair step ups

15 kb swings

20 sit ups

30 jumping jacks / 30 du or su

3 . 3 rounds …

Thursday 1 January 1970 1/2/2021

QUARANTINE WOD DAY 62

1 . 3 rounds of

30 jumping jacks / 30 du or single unders

10 down ups

10 lunges with a broomstick pass through

2 . emom 20 min

1st min max reps alternative db snatches

2nd min max reps burpees over db

Friday 29 January 2021 29/1/2021

QUARANTINE WOD DAY 61

1 . 3 rounds
10 alternating lunges with broomstick pass throughs
10 broomstick OH squats
10 broomstick bend over shoulder press behind the neck

2 . e2mom x 5

10 kb snatches each hand

25 air squats

3 . 3 sets…

Thursday 28 January 2021 28/1/2021

QUARANTINE WOD DAY 60

1 . 3 rounds of

10 broomstick pash through

20 hollow rock

20 superman rock

30 mountain climbers

2 . death by burpees

every minute on the minute

6 swings + 6 front rack lunges + 1 burpee

go as far as…

Wednesday 27 January 2021 27/1/2021

QUARANTINE WOD DAY 59

1 . 3 rounds of

20 alternative leg raises

20 glute bridges

15 prone snow angels

2 . for time

30 alternative db snatches

30 v-ups

30 one arm db clean & jerk (15+15)

30 lunges

30 one arm db thr…

Tuesday 26 January 2021 26/1/2021

QUARANTINE WOD DAY 59

1 . 3 rounds of

5 walkout push ups

40 mountain climbers

8 broomstick passthrough + 8 ohs

2 . for 4 total rounds

in 3 min

20 swings

20 push ups

20 jump squats

max rep burpees

rest 90 sec

3 ….

Monday 25 January 2021 25/1/2021

QUARANTINE WOD DAY 58

1 . 3 rounds of

15 sec plank with one leg lift each side

15 sec side plank with leg abduction

8 cobra push ups

2 . e3mom x 3

20db snatches

15 v-ups

10 jump squats

3 . 9 min amrap

15 swings

12 …

Friday 22 January 2021 22/1/2021

QUARANTINE WOD DAY 57

1 . 3 rounds of

8 birdog each side

16 deadbug (if you have a mini loop use it)

2 . 5 rounds for time of

8 db c&j each hand

12 chair step up

16 air squats

3 . 4 rounds rest 90 sec between rounds

Thursday 21 January 2021 21/1/2021

QUARANTINE WOD DAY 56

1 . 3 rounds of

8 down ups

15 russian swings

10 Y-T-A

2 . tabata 8 rounds each exercise, 20 sec work – 10 sec rest

rest 1 min between each exercise

goblet squats

jump rope or jumping jacks

alternati…

Wednesday 20 January 2021 20/1/2021

QUARANTINE WOD DAY 56

1 . 3 roubds of

20 alternative leg raises

20 glute bridges

15 prone snow angels

2 . 3 rounds for time of

10 burpees – 10 thrusters – 10 db snatches, right hand

10 burpees – 10 thrusters – 10 db snatches, …

Tuesday 19 January 2021 19/1/2021

QUARANTINE WOD DAY 55

1 . 3 rounds of

8 broomstick passthrough

8 ohs

8 goodmornings

8 v-ups

2 . 4 min amrap

5 db c & j – 5 overhead lunges right hand

5 db c & j – 5 overhead lunges left hand

2 min rest

4 min a…

Monday 18 January 2021 18/1/2021

QUARANTINE WOD DAY 54

1 . 3 rounds of

5 walkout push ups

40 mountain climbers

20 back extensions

8 lunge stretch with thoracic rotation

2 . for time

50 db snatches

50 burpees

50 kb swings

50 push ups

50 chair step …

Friday 15 January 2021 15/1/2021

QUARANTINE WOD DAY 53

1 . 3 rounds of

5 birdog each side

8 side plamk with leg abduction each side

5 hand walkout to push up

2 . 4 rounds of

16 db alt snatches

16 chair step up

8 burpees

16 push ups

3 . 3 rounds of

Thursday 14 January 2021 14/1/2021

QUARANTINE WOD DAY 52

1 . 3 rounds of

50 jumping jacks or 50 du or 50 su

10 broomstick dead lift

10 broomstick ohs

2 . 3 rounds of

5 one leg dead lift with a kb or a db

10 bulgarian split squats

12 push press or push jerks

Wednesday 13 January 2021 13/1/2021

QUARANTINE WOD DAY 51

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on chair

3 . e3mom x 5

21 american swings

15 jump squats

Tuesday 12 January 2021 12/1/2021

QUARANTINE WOD DAY 50

1 . 3 rounds of

10 broomstick pash through

20 hollow rock

20 superman rock

2 . 5 rounds for time

5 kb swings + 5 kb clean + 5 kb snatch, right hand

5 kb swings + 5 kb clean + 5 kb snatch, left hand

3 ….

Monday 11 January 2021 11/1/2021

QUARANTINE WOD DAY 49

1. 2 rounds of

40 jumping jacks or double unders or single unders

40 mountain climbers

Then 3 rounds of

5 birddog each side

10 snow angels

10 v-ups

2 . for time
10 9 8 7….1
Burpees
20. 18. 16. 14….

Friday 8 January 2021 8/1/2021

QUARANTINE WOD DAY 48

1 . 3 rounds of

20 alternative single leg raises

20 alternative single leg jackknife

8 birddog

2 . 16 turkish get ups

split reps as you want rest as needed

3 . 10 rounds for time of

3 db hang squat cle…

Thursday 7 January 2021 7/1/2021

QUARANTINE WOD DAY 47

1 . 3 rounds of

40 sec jog on spot or jump rope 20 sec rest

40 sec mountain climbers 20 sec rest

1 min plank 1 min rest

2 . for time

50 kb snatches (25+25)

50 push ups

50 kb swings

50 burpees

50 …

Wednesday 6 January 2021 6/1/2021

QUARANTINE WOD DAY 46

1 . emom 12 min

1st min 15-20 hollow rock

2nd min 15-20 superman rock

3rd min 20-30 sec wall sit

2 . e3mom x 5

8 db hang clean & jerk each hand

15 burpees over db

20 alternative db snatches

3 . …

Tuesday 5 January 2021 5/1/2021

QUARANTINE WOD DAY 44

1. 3 rounds of

40 jumping jacks or rope jump

40 mountain climbers

30 sec superman hold

2. 15 min amrap

15 kb swings

16 alternative chair step up

8 db push press each hand

3. 3 rounds of

10 chest …

Monday 4 January 2021 4/1/2021

QUARANTINE WOD DAY 43

1 . 3 rounds of

10 v-ups each leg

20 back extensions

20 sec side plank each side

2 . 5 rounds of

8 db thrusters right hand

8 db bend row right hand

8 db thrusters left hand

8 db bend row left hand

Thursday 31 December 2020 31/12/2020

QUARANTINE WOD DAY 43

1 . 3 ROUNDS OF

10 kneeling side plank with hip abduction

8 bird dog

8 Y-T-A

2 . for time

20-16-12-8-4 reps of

alternative db snatches,

jump squats

push ups

3 . 3 rounds of

8 weighted step up

Wednesday 30 December 2020 30/12/2020

QUARANTINE WOD DAY 42

1 . 5 rounds
5 ups and downs
7 push-ups
9 air squats

2 . every 1,5 min x 7

15 kb swings

15 kb goblet thrusters

3 . 3 rounds of

20 sec l-sit

16 chair step up with a kb

8 db renegade rows each side

Tuesday 29 December 2020 29/12/2020

QUARANTINE WOD DAY 41

1 . 3 rounds
10 alternating lunges with broomstick pass throughs
10 broomstick OH squats
10 broomstick bend over shoulder press behind the neck

2 . 8 min amrap

4 db front squats + 4 push press + 8 db clean right h…

Monday 28 December 2020 28/12/2020

QUARANTINE WOD DAY 40

1 . 3 rounds
30” sec jock on the spot
10 prison squat to alternating crunch
10 hollow rock
10 superman rock

2 . for time

For time
12-10-8-6-4-2 of
DB alternating cluster and burpees

*cluster: squat clean to …

Saturday 26 December 2020 26/12/2020

RUN 5 KM FOR TIME

 

Friday 25 December 2020 25/12/2020

MERRY CHRISTMAS!

Thursday 24 December 2020 24/12/2020

QUARANTINE WOD DAY 38

1 . 3 rounds of

1 min plank

8 side plank with leg abduction

8 birddog

2 . 11 min amrap

7 db squat clean each hand

7 db snatches  each hand

7 db push press each hand

3 . 3 x 4 turkish get ups each si…

Wednesday 23 December 2020 23/12/2020

QUARANTINE WOD DAY 38

1 . 3 rounds of

20 jumping jacks / 30 jumps rope

40 mountain climbers

30 sec superman hold

30 sec hollow hold

2 . for time

100 squats

80 push ups

60 db snatches

40 burpees

3 . 3 sets 10-15 rep…

Tuesday 22 December 2020 22/12/2020

QUARANTINE WOD DAY 37

1 . 3 rounds of

15 bridges

8 side plank with reach through

10 Deadbugs

2 . e4mom x 4

8 kb snatches + 8 kb front squats + 8 kb clean + 8 reverse lunges, each side

3 . 3 rounds of

10-15 one arm db chest …

Monday 21 December 2020 21/12/2020

QUARANTINE WOD DAY 36

1 . 3 rounds of

15 jumping jacks

10 sit outs

10 up & down planks

8 ups & downs

2 . 6 min amrap

1-1, 2-2, 3-3, 4-4….reps

of goblet squats & push ups

rest 3 min

6 min amrap

2-2, 4-…

Friday 18 December 2020 18/12/2020

QUARANTINE WOD DAY 35

1 . 3 rounds of

20 grasshoppers

15 snow angels

30 mountain climbers

8 Y-T-A

2 . 12 min amrap

10 db clean + 8 db front squats each side

10 hand release push ups

3 . 3 rounds of

10 bulgarian split …

Thursday 17 December 2020 17/12/2020

QUARANTINE WOD DAY  34

1 . 3 rounds of

10 broomstick good mornings

10 broomstick pash through

10 broomstick ohs

10 one leg v-ups each side

2 . e2,5mom x 5

16 kb front rack lunges

16 chair dips

16 alternative db snatches…

Wednesday 16 December 2020 16/12/2020

1 . 3 rounds of

15 russian swings

45 sec plank

15 prone snow angels

2 . for time

24-20-16-12-8-4 reps

of kb snatches & v-ups

kb snatches half reps each hand (24=12+12)

3 . 2 rounds of

30 burpees

30 american swings

Tuesday 15 December 2020 15/12/2020

QUARANTINE WOD DAY 32

1 . 2 rounds of

8 Side plank raises 

8 Side plank with leg abductions

then 3 rounds of

5 glute bridges with 5 sec pause on top

20 Shoulder taps plank

5 cobra push ups

2 . EMOM for 15’

1st min: 14 al…

Monday 14 December 2020 14/12/2020

QUARANTINE WOD DAY 31

1 . 3 rounds of

8 pass through

8 ohs

20 hollow rocks

20 superman rocks

2 . 10 min amrap

5 db thrusters right hand

5 burpees

5 db thrusters left hand

5 v-ups

3 . 3 rounds of

6 ohs lunges wit…

Friday 11 December 2020 11/12/2020

QUARANTINE WOD DAY 30

1 . warm up

20 jumping jacks

20 Mountain climbers

8 cobra push ups

15 bridges

2 . tabata this

20 sec work – 10 set rest x 8 rounds each exercise

a . kettlebell swings

b . burpees

c . one arm db c…

Thursday 10 December 2020 10/12/2020

QUARANTINE WOD DAY 29

1 . warm up 3 rounds of

30 sec jock on the spot

10 lunges with thoracic rotation

20 Shoulder taps plank

10 prone snow angels

2 . on the minute for 10 min

if you fail to complete on the minute

continue …

Wednesday 9 December 2020 9/12/2020

QUARANTINE WOD DAY 28

1 . warm up 3 rounds of

25 High knees

10 Alternating v-ups

10 superman rock

5 Inchworm push up

2 . for time

30-20-10 reps of

goblet squat & hand release push ups

rest 3 min

then 3 rounds of …

Tuesday 8 December 2020 8/12/2020

QUARANTINE WOD DAY 27

1 . 3 rounds of

8 birddog each side

15 bridges

8 deep lunge with thoracic rotation each side

15 crunches

2 . 3 rounds of

10-15 one arm chest floor press

10-15 one arm db bend row

10 one arm kb shoul…

Monday 7 December 2020 7/12/2020

QUARANTINE WOD DAY 26

1 . 3 rounds of

15 russian kb swings

30 sec wall sit

7 downdog to cobra

2 . 3 rounds for time of

5 db thrusters each hand

10 burpees over db

10 alternative db snatches

10 oh front step lunges

3 ….

Friday 4 December 2020 4/12/2020

QUARANTINE WOD DAY 25

1 . warm up 3 rounds of

10 pass through with a dowell

10 overhead squats

10 sots press

10 front step lunges with dowell pass trough

2 . core training

4 max sec L-sit

after every l-sit 30 sec superman h…

Thursday 3 December 2020 3/12/2020

QUARANTINE WOD DAY 24

1 . core 3 rounds of

1 min plank

30 sec superman hold

10 prone snow angels

2 . 4 rounds of

5 db thrusters right hand

5 db thrusters left hand

10 sdhp with a kettlebell

20 v-ups

3 . 3 rounds of

Wednesday 2 December 2020 2/12/2020

QUARANTINE WOD DAY 23

1 . core 3 rounds of

15 hollow rock

15 superman rock

16 dead bug

2 . 0-2 min, 40 kb swings

2-4 min, 40 push ups

4-6 min, 40 db snatches

6-8 min, 20 burpees

8-10 min, 40 goblet squats

if you don’t…

Tuesday 1 December 2020 1/12/2020

QUARANTINE WOD DAY 22

1 . core 4 rounds for time

16 grasshoppers

15 glute bridges

8 side plank with abduction each side

2 . 5 rounds for time

8 db clean and jerk right hand

8 burpees

8 db clean and jerk left hand

8 push …

Monday 30 November 2020 30/11/2020

QUARANTINE WOD DAY 21

1 . core 3 rounds of

8 cobra push ups

8 birddog each side

20 alternative leg raises

2 . 3 rounds for time

30  db snatches (15+15)

30 hollow rock

30 front rack lunges with a db

3 . accessory work

Friday 27 November 2020 27/11/2020

QUARANTINE WOD DAY 20

1 . core 3 rounds of

1 min plank

30 sec side plank

30 sec superman hold

2 . e3mom x 5

8-10 db clean & jerk each hand

10 front rack lunges each hand

10 v-ups

3 . accessory work

3 rounds of

Thursday 26 November 2020 26/11/2020

QUARANTINE WOD DAY 19

1 . core 3 rounds of

20 bridges

20 crunches

30 sec hollow hold

30 sec superman hold

2 . 11 min amrap

10 alternative db snatches

10 burpees

15 squats

3 . accessory work

3 rounds

10-15 biceps…

Wednesday 25 November 2020 25/11/2020

QUARANTINE WOD DAY 18

1 . core 3 rounds of

15 v-ups

15 frog bridges

30 sec side plank

2 . 30-20-10 reps of

goblet squats & chair dips

3 . 4 rounds of

10 db pull over

8 chest floor press

max rep diamomd push ups

Tuesday 24 November 2020 24/11/2020

QUARANTINE WOD DAY 17

1 . core 3 rounds of

20 shoulder taps from hollow hold position

10 goodmornings with a dowel

10 dowel pass through

10 down up

2 . for time

70 front rack lunges

60 kb swings

50 push ups

40 db snat…

Monday 23 November 2020 23/11/2020

QUARANTINE WOD DAY 16

1 . core 3 rounds of

30 sec hollow hold

30 sec superman hold

20 sec copenhagen plank each side

2a . 0-5 min

21-15-9 reps of

swings & v-ups

2b . 5-10 min

21-15-9 reps of

jump squats & push…

Friday 20 November 2020 20/11/2020

QUARANTINE DAY 15

1 . core: 3 rounds of

10 chair brigdes

8 one leg v-ups each side

8 side plank reach through

2a . 4 sets of 8-12 reps

floor chest press with 1 db (depending on the weight) left + right hand

max rep diamond pus…

Thursday 19 November 2020 19/11/2020

QUARANTINE DAY 14

1 . core: 3 rounds of

20 alternative leg raises

8 reps side bridging- add single leg hip abduction each side

10 one leg bridges

2 . e2mom for 12 min with 1 db

min 0-2, right hand,  8 db front squats – 8 push pre…

Wednesday 18 November 2020 18/11/2020

1 . warm up

3 rounds of

40 mountain climbers

20 jumping jacks

10 front step lunges

2 . 4 min amrap

4 db presses right hand – 4 overhead front step lunges right leg

then left

rest 2 min and do

4 min amrap

8 kb swings -…

Tuesday 17 November 2020 17/11/2020

QUARANTINE DAY 12

1 . core, 3 rounds of

10 dead bug

8 birddog each side

30 sec side plank

2a . 3 rounds of

10 db one arm row

10 db push press

10 diamond push ups

rest as needed

2b . 3 rounds of

20 alternative front…