WOD
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…

Monday 16 November 2020 16/11/2020

QUARANTINE DAY 11

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  + 8 bulgarian…

Friday 13 November 2020 13/11/2020

QUARANTINE DAY 10

1 . core

3 rounds of

20 crunches

10 leg lock bridges each side

20 sec isometric superman hold

20 sec isometric hollow hold

2 . 3 rounds of

2 turkish get up each side

then 3 rounds of

20 one arm russi…

Thursday 12 November 2020 12/11/2020

QUARANTINE DAY 9

1 . 3 rounds of

40 mountain climbers

10 prone snow angels

7 cobra push ups

2. e2mom x 4

4-6 wall climbs

3a. 5 min amrap

5 db thrusters right hand

5 burpees over db

same with the left hand

rest as n…

Wednesday 11 November 2020 11/11/2020

QUARANTINE WOD 8

1. 3 rounds of

1 min plank

30 sec side plank

30 sec superman hold

2a. 3 rounds of

10 kettlebell snatches each hand

2b. 3 rounds of

10 kettlebell clean and jerk each hand

3. 100 burpees for time

Tuesday 10 November 2020 10/11/2020

QUARANTINE WOD 7

1. 4 rounds of

15 hollow rock

15 superman rock

2. emom 10 min

5 db front squats – 5 shoulders press – 5 thrusters right hand

next min left hand

3. 5 rounds of

15 sdhp with a kettlebell

16 overhead front …

Monday 9 November 2020 9/11/2020

QUARANTINE WOD 6

1 . 3 rounds of

20 alternative single leg raises

20 alternative single leg jackknife

8 birddog

2 . 4 rounds not for time

14-20 alternative reps db renegade row

7-10 strict press or push press each hand

10 b…

Friday 6 November 2020 6/11/2020

QUARANTINE DAY 5

1 . CORE

3 rounds of

20 russian twists

8 birddog

3 x 3-5 reps turkish get up each side

2 . 3 rounds of

10-15 chest flor press with 1 db

not rest between hands

rest 90 sec

then 3 rounds of 10-15 db row…

Thursday 5 November 2020 5/11/2020

QUARANTINE DAY 4

1 . CORE

4 rounds of

1 min plank

30 sec side plank R + 30 sec side plank L,

30 sec superman hold

2 . 5 min amrap

5 kb 1 arm swings + 5 kb clean + 5 kb push press

then the other arm

kettlebell should not …

Wednesday 4 November 2020 4/11/2020

QUARANTINE DAY 3

1. CORE

3 rounds of

20 crunches

20 back extensions

3 x 20-30 sec L-sit

2 . tabata this

20” work – 10” rest x 8

altrnative db snatches, rest 1 min then

burpees, rest 1 min then

kb swings, rest 1 min …

Tuesday 3 November 2020 3/11/2020

1 . CORE

4 rounds of

15 hollow rock

15 superman rock

2 x 30 sec side plank

2 . 5 rounds of

7 db thrusters – right hand

7 db thrusters – left hand

14 sdhp with a kb

rest 1min

Monday 2 November 2020 2/11/2020

QUARANTINE DAY 1

1 . core

4 rounds of

8 one leg v-up each side

8 birddog each side

8 Y-T-A

5 down dog to cobra

2 . bodyweight wod

33-27-21-15-9 reps of

air squats

push ups

Friday 30 October 2020 30/10/2020

1 . in front of the clock 24 min

1st min 8 hang power clean

2nd min 10 hspu / 20 push ups

3rd min 10 step over the box with 2 kb

4th min 15-10 cal / 50 du

5th min rest

Thursday 29 October 2020 29/10/2020

1 . e2mom x 4

2 hang power snatches

2 ohs

2 . 30-20-10 reps for time:

Toes-to-bar

Kettlebell lunge (metres)

 

Tuesday 27 October 2020 27/10/2020

1 . e2mom x 5, 2 reps back squat

(5% heavier than previous week)

2 . 9 min amrap

10 s2o

10 pull ups

 

Friday 23 October 2020 23/10/2020

1 . e1,5mom x 4

2 snatch pull

2 . team wod 16 min time cap

150 wall ball change every 15 reps

120 db snatches every 12 reps

90 burpees every 9 reps

70 t2b every 7 reps

Thursday 22 October 2020 22/10/2020

1 . e2mom x 4 (low weight)

1 power clean

1 hang power clean

1 hang squat clean

2 . for time

21-15-9 reps of

hang power clean

jumps over the box

Wednesday 21 October 2020 21/10/2020

1 . e3mom x 3

3-5 bar muscle ups

6-10 hspu

12 alternative pistol squats

scale option

3-5 box bar muscle ups

3 wall climbs / 10 box push ups

10 roll up to squat / roll up to alt pistol squat

2 . 10 amrap

15 kb swings

1…

Tuesday 20 October 2020 20/10/2020

1 . e2mom x5 (heavy)

2 back squats

(for beginners, less than 3 months, 8 reps – low weights)

2 . 6 min amrap

6 hang power snatches – 6 t2b

rest 3 min

5 rounds for time

6 ohs – 6 burpees over bar

Monday 19 October 2020 19/10/2020

1 . e2mom x4 (low weight)

1 power snatch – 1 ohs – 1 snatch balance

2 . 10 min amrap this ladder

2 thrusters – 2 pull ups

4 thrusters – 4 pull ups

6 thrusters – 6 pull ups

……etc

Friday 16 October 2020 16/10/2020

1 . e1,5mom x 4

2 push jerks

2 . in teams of 2, one round each

16 min cap,

4 rounds each of

10 db hang power clean & jerk

15 t2b

20 suitcase lunges

then amrap 8 alternative db snatches

5 burpees over db

 

Thursday 15 October 2020 15/10/2020

1 . e1,5mom x 4

1 clean pull – 2 hang power clean

2 . tabata 8 rounds each exercise

20 work -10 rest, 1 min rest between exercises

thrusters

sit ups

swings

cal or du

Wednesday 14 October 2020 14/10/2020

1 . e3mom x 5

max rep weighted pull up or body weight strict pull ups

or banded pull ups

10 strict ring push ups

30 sec L-sit

2 . 8 min amrap

8 step up with a kb

5 hspu

1 legless rope climb

Tuesday 13 October 2020 13/10/2020

1 . e2mom x 5

2 back squats

2 . 14 min amrap

12 wall ball

10 burpees over bar

8 sumo deadlift high pull

Wednesday 14 October 2020 14/10/2020

1 . e2,5mom x 4

5 ring muscle ups / 10 dips

10 kb swings

30m farmers walk

2 . 10 min amrap

7 hspu / 7m hs walk

2 rope climbs

8 step over the box with a kettlebell

 

 

Monday 12 October 2020 12/10/2020

1  . e2mom x 4

2 snatch pull – 2 hang power snatch

2 . for time

200 Double Unders

100/75 Push Ups

50 db snatches

25 hang power snatches

Friday 9 October 2020 9/10/2020

1 . in teams of 2, 3 rounds each of

10 devil press + 15 jumps over the box

rest as needed and

2 . 3 rounds each of

15 thrusters + 15 burpees over bar

Thursday 8 October 2020 8/10/2020

1 . e1,5mom x 4

1 clean pull

1 power clean

1  hang power clean

2 . 16 min amrap

25 wall ball

25 t2b

25 burpees

25 kb swings

25 hand release push ups

25 pull ups

Wednesday 7 October 2020 7/10/2020

1 . emom 12 min

1st min 7-10 strict pull ups

2nd min 7-10 ring dips

3rd min 40 heavy rope jumps

2 . e3mom x 4

2 rope climbs

15 hspu /15  box push ups

14/10 cal or 15 sdhp

Tuesday 6 October 2020 6/10/2020

1 . e2mom x 5

2 back squats

2 . 3 rounds of

15 kb swings

15 push ups

15 wall ball

3 . 8 min amrap of

8  kb snatches each hand

8  kb front squats each hand

 

Monday 5 October 2020 5/10/2020

1 . e1,5mom x 4

1 snatch pull – 1 hang squat snatch

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

4 dumbbell thrusters

6 t2b / 10 k2e

24 du / 40 su

Friday 2 October 2020 2/10/2020

1 . e1,5mom x 3

2 snatch pull

2 . e1,5mom x 3

2 dead lift snatch grip

3 . for time

100 du

20 burpees over db

30 alt db snatches

40 pull ups

100 du

Thursday 1 October 2020 1/10/2020

1 . e2mom

1 clean pull – 1 power clean – 1 front

2 . for time 21-15-9 reps

hang power clean & jerk

step over the box with a kb (front rack position)

Wednesday 30 September 2020 30/9/2020

1 . e1,5mom x 4

2 push press + 2 push jerks

2 . 12 min amrap

3 bar muscle ups / 6 pull ups

6 hspu / 12 push ups

9 wall ball

12 kb swings

Tuesday 29 September 2020 29/9/2020

1 . e2mom x 4

4 front squats

2 . e3mom x 5

20 back rack lunges

20 toes to bar

Monday 28 September 2020 28/9/2020

1 . e2mom x 4

2 snatch pull – 2 hang power snatch

2 . for time
“Friendly Fran”
3 rounds
21 Thrusters
21 Chest to Bar

Friday 25 September 2020 25/9/2020

amrap in three minutes of:

3 Power clean

6 Push-ups

9 Squats

Rest 1 minute

Repeat for 5 sets of three minute intervals

Thursday 24 September 2020 24/9/2020

1 . e2mom x 4

1 clean pull – 1 clean – 1 hang squat

2 . in teams of 2

5 rounds each

time cap 11 min

7 hang power clean

7 burpees

7 thrusters

Wednesday 23 September 2020 23/9/2020

1  . e1,5mom x 4

5 ring muscle ups / assisted ring muscle ups / ring dips

2 . e3mom x 4

15 wall ball

5 bar muscle ups

5 wall climbs

3 . 3 rounds (not for time) of

20 hollow rocks

10 Y-T-A

15  strict push ups

15 strict…

Tuesday 22 September 2020 22/9/2020

1 . e2mom x 5

4 back squat

2 . 11 min amrap

40 du / 80su

12 pull ups / 15 ring rows

8 db c&j each hand

 

Monday 21 September 2020 21/9/2020

1 . e1,5mom x 4

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

2 . emom 5 min

6 hang power snatches – 6 burpees over bar

3 . 7 min amrap

7 t2b – 7 kb swings – 10 air squats

Friday 18 September 2020 18/9/2020

1 . e2mom x 4

4 dead lift

2 . 18 min amrap

15 kb swings

50 du / 50 heavy rope

4 ring muscle ups / 10 dips

20 sit ups

Thursday 17 September 2020 17/9/2020

1 . e1,5mom x 4

2 snatch pull

2 . e2mom x 4

7 hang power snatches

14 t2b

3 . for time 15-12-9-6-3 reps of

thrusters – burpees over bar

Wednesday 16 September 2020 16/9/2020

1 . e3mom x 3

7 muscle up

7m hs walk

7 pistol squats each leg

2 . 3 rounds of

30m walking lunges

30 push ups

3 . 3 rounds of

10-15 ring dips

8-12 chin ups

20 hollow rock

20 superman rock

Tuesday 15 September 2020 15/9/2020

1 . e1,5mom x 5

1 power clean – 1 hang squat clean

2 . e4mom x 4

5 hang power clean

10 hspu / 20 hr push ups

15 kb swings

50 du

Monday 14 September 2020 14/9/2020

1 . e1,5 mom x 4

4 back squats

2 . e3mom x 3

10 sdhp

10 burpees

10 pull ups

3 . 7 min amrap

7 db snatches

7 wall ball

7 push ups

Friday 11 September 2020 11/9/2020

1 . e1,5mom x 4

5 hang power clean

2 . emom 20 min

1st min 15 swings

2nd min 10 t2b

3rd min 15 s2o

4th min40 du

5th min 16 front rack lunges with a kb

Thursday 10 September 2020 10/9/2020

1 . e1,5mom x 5

3 dead lift

2 . for time

buy in 100 du

20 sdhp

4 rope climb

15 sdhp

3 rope climb

10 sdhp

2 rope climb

5 sdhp

1 rope climb

cash out 1000m run

 

Wednesday 9 September 2020 9/9/2020

1 . emom 10 min

1st min 5m hs walk / 8 hspu / 2 wall climb

2nd min 3-5 bar muscle up / 3-5 banded muscle up / 8-10 pull ups

2 . e2mom x 3

10 alternative pistol squats

5-8 rings skin the cat

3 . 4 rounds of

8 oh db lunges + 8 d…

Tuesday 8 September 2020 8/9/2020

1 . e1,5mom x 4

1 power snatch

1 hang power snatch

1 hang squat snatch / scale 1 ohs

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 step over the…

Monday 7 September 2020 7/9/2020

1 . e1,5mom x 4

3 front squats

2 . e3mom x 4

15 pull ups

9 dead lift

7 hang power clean

5 s2o

3 . in 7 min amrap of this ladder

2 wall ball – 1 burpee

4 wall ball – 2 burpees

6 wall ball – 3 burpees

8 wall ball – 4…

Friday 4 September 2020 4/9/2020

1 . e1,5mom x 4

3 dead lift

2 . e3mom x 3

10 hang power clean & jerk

10 burpees over bar

50 du / 75 su

3 . 3 rounds of

10 bend row

10 shoulders Y

10 ring push ups

rest as needed

Thursday 3 September 2020 3/9/2020

1 . e1,5mom x 4, 1 c&j

2 . team wod 3 rounds each for time

no1 runs 800m

no2 amrap of

7 devil press – 7 box jumps over the box

 

Wednesday 2 September 2020 2/9/2020

1 . e2mom x 4

5 muscle ups / assisted muscle ups

10m has walk/ 10 hspu/ 30 sec hs hold

2 . 3 rounds for time of

30 wall-ball
30 swings

3 . 3 rounds of

max sec L-sit, rest 30 sec

max rep chin ups, rest 45 sec

max rep ring d…

Tuesday 1 September 2020 1/9/2020

1 . e2mom x 4

2 snatch pull

2 hang power snatches

2 ohs

2 . in 15 min

buy in 200 du / 120 heavy rope jumps

then

21-15-9 reps of

db front squat

db power clean

remaining time

amrap of

5 burpees

1 rope climb

Monday 31 August 2020 31/8/2020

1 . e2mom x 4

5 back squat

10 box step over with 2 db or 2 kb

2 . 3 rounds for time of

10 dead lift, 1x bw

15 pull ups

3 . 7 min amrap

7 s2o

7 t2b

7 kb swings

 

 

Friday 28 August 2020 28/8/2020

1 . e1,5mom x 5

1 snatch

2 . e1,5 mom x 4

2 snatch pull

3 . emom 15 min

1st min 10 sdhp

2nd min 10 thrusters

3rd min 10 t2b

Thursday 27 August 2020 27/8/2020

1a . 0-5 min

3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)

6 reps c&j

1b . 5-10 min

3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)

5 reps c&j add weight

1c . 10-15 min

1 round of (10 Pull-Ups · 20 Push…

Wednesday 26 August 2020 26/8/2020

1a . e2mom, min 0-6

3-5 strict ring muscle ups / 8 dips

10 alt pistol squats / 10 alt box pistols

1b . e2mom, min 6-12

3-5 ring muscle ups (not strict) / 8 dips

7-10 strict hspu / box push ups

2 . 21-15-9 reps of

dead lift &am…

Tuesday 25 August 2020 25/8/2020

1 . e2mom x 4, 8 back squats

2 . 2 rounds of with 14 min time cap

25 wall ball

25 pull ups

25 alt db snatches

25 t2b

25 kb swings

Monday 24 August 2020 21/8/2020

1 . e2mom x 4

4 hang power snatches

2 rope climbs

2 . 7 min ladder

thrusters & burpees

1-1, 2-2, 3-3, ……

3 . 3 rounds of

10 sdhp

20 push ups

Friday 21 August 2020 21/8/2020

1 . for time

150 du / 300 single

3 rounds of dt

25 pull ups

run 1000m

25 pull ups

3 rounds of dt

150 du / 300 single

Thursday 20 August 2020 20/8/2020

1 . e1,5mom x 4

1 snatch

2 . e1,5mom x 4

4 back squat

3 . tabata

8 rounds each, 20/10

a. swings

b. push ups

c. sit ups

d. alternative db snatches

Wednesday 19 August 2020 19/8/2020

1 . e1,5mom x 4

4-6 bar muscle ups

or box muscle up or banded muscle up

2 . e2mom x 4

10 t2b

10 ring dips

3 . for time

21-15-9 reps of

sdhp and box jumps over

 

Tuesday 18 August 2020 18/8/2020

1 . 22 min amrap

10 pull ups

10 burpees

10 thrusters

50 du/ 100 su

2 . 100 sit ups

Monday 17 August 2020 17/8/2020

1 . e1,5mom x 4

1 clean and jerk

2 . e1,5mom x 4

4 front squats

3 . 11 min amrap

8 alt db snatches

10 push ups

12 air squat

 

 

Friday 7 August 2020 7/8/2020

1 . 3 rounds of

8 strict pull ups / 12 strict ring rows

10 strict press

16 alternative jumping lunges

rest 45 sec between exercises (& rounds)

2 . 3 rounds of

8 back squat

8 ring dips

rest 90 sec rest  between rounds

Thursday 6 August 2020 6/8/2020

1 . e2mom x 4

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

2 . in teams of 2

15′ amrap

no1 – runs 1000m

no2 amrap – 5 db thrusters each hand + 5 burpees over db

Wednesday 5 August 2020 5/8/2020

1 . e4mom x 4

5 bar muscle up / 5 banded bar muscle up / 5 box muscle up

16 alternative pistol squats

15 hspu

2 . 3 rounds of

20 t2b

20 s2o

20 walking lunges

Tuesday 4 August 2020 4/8/2020

1 . e3mom x 4

8 db dead lifts

8 db front squats

8 db push press

8 db hang power clean

2 . 12′ amrap

15 kb swings

12 push ups

10 pull ups

8 step over the box with a kb

Monday 3 August 2020 3/8/2020

1 . e2mom x 4

4 hang squat clean

12 kb swings

2 . for time

4 rounds of

7 burpees

7 ohs

10 wall ball

rest 3 min

then 4 rounds of

7 burpees over bar

7 hang power clean & jerk

10 t2b

Friday 31 July 2020 31/7/2020

1 . e5mom x 3

8 back squats – 12 jump squats

8 front rack lunges – 12 alt jumping lunges

2 . e5mom x 3

10 ring dips or ring push ups – 12 diamond push ups

10 decline australian pull ups – 12 strict ring rows

3 . 2 rounds of

20…

Thursday 30 July 2020 30/7/2020

for time

1000 m run

then 10 rounds of

10 pull ups /10 ring rows

20 push ups

30 squats

then 1000 m run

 

Wednesday 29 July 2020 29/7/2020

1 . e2mom x 4
3-5 ring/ bar muscle ups

10 alternative pistol squat

2 . do this ladder for time

10-9-8…2-1 reps hang power snatches

1-2-3….9-10 burpees over bar

Tuesday 28 July 2020 28/7/2020

1 . e2,5mom x 4

5 strict press

8 chin ups

2 . 5 rounds for time of

12 db snatch

12 t2b

12 thrusters

50 du

time cap 15 min

Monday 27 July 2020 27/7/2020

1 . e2,5mom x4
5 back squat

1 legless rope climb

2 . 11 min ladder

2-4-6-8…… reps of

wall ball and pull ups

3 . core

Friday 24 July 2020 24/7/2020

1  . e4mom x 3

7 barbell front squats

14 kb front rack lunges

7 explosive bulgarian split squats each leg

2 . e4mom x 3

8-10 chin ups

8-10 strict hspu / strict ring push ups

8 bend row

15 chest floor presses

3 . 3 rounds…

Thursday 23 July 2020 23/7/2020

1 . team wod

in teams of 2 10′ amrap

5 thusters – 5 burpees over bar – 5 kb swings

change every round

rest 3 min

2 . 10′ time cap

change every min

100 db snatches

80 t2b

60 step over the box

remaining time syncronized…

Wednesday 22 July 2020 22/7/2020

1 . in front of the clock 15 min

1st min 5 pull ups – 10 push ups – 15 squats

2nd min 7 db dead lifts – 6 db front squats – 5 db presses

3rd min 40 du / 30 heavy rope jumps

min 15-18 rest

2 . min 18-23

75 wall ball

remaining t…

Tuesday 21 July 2020 21/7/2020

1 . e4mom x 4

5 bar muscle ups / 8 c2b pull ups /8 banded pull ups

10 hang power snatches

16 front rack lunges with 2 kettlebells

2 . in front of the clock 8 min

1st min 8 hspu or 10 ring push ups

2nd min 1o db squat clean, (2 db)

Monday 20 July 2020 20/7/2020

1 . e2mom x 5,

1 power clean – 1 hang squat clean – 2 front squats

2 . for time

100 du – 25 wall ball – 25 swings – 25 push ups

75 du – 20 wall ball – 20 swings – 20 push ups

50 du – 15 wall ball – 15 swings – 15 push ups

Friday 17 July 2020 17/7/2020

1 . e4mom x 3

10 back squats

10 box step up

15 jumping squats

2 . e5mom x 3

10 chin ups

10 diamomd push ups

10 upright row

10 strict press

3 . 2 rounds of

15 biceps barbell curl

15 overhead triceps extensions

20…

Thursday 16 July 2020 16/7/2020

in teams of 2

time cap 22′

100 wall ball

100 hang power clean & jerk

100 push ups

100 kb swings

200 alternatie lumges

100 sit ups

partners change on the minute

Wednesday 15 July 2020 15/7/2020

1 . e2mom x 6

1 clean 2nd pull

1 clean

1 hang squat clean

2 . 4 rounds for time of

20 step over the box

10 db hang power c&j each hand

50 du / 100 su

time cap 10′

3 . core

Tuesday 14 July 2020 14/7/2020

1 . emom 5′

4-6 ring muscle up / 8-10 ring dips

2 . 20′ amrap

15 wall ball

15 push ups

15 kb swings

15 pull ups

8 right hand +8 left hand db snatces

 

Monday 13 July 2020 13/7/2020

1 . e2mom x 4

4 ohs – 8 strict t2b/ 8 strict toes through rings

2 . 5′ amrap

7 t2b – 7 hang power snatces

rest 2′

5′ amrap

20 du – 7 thrusters

Friday 10 July 2020 10/7/2020

FUNCTIONAL BODY BUILDING

block 1 . e5mom x 3

5 front squats

10 romanian dl

8 weighted bulgarian split squats each leg

16 alternative jumping lunges

block 2 . e5mom x 3

10 ring push ups

15 strict ring rows

15 banded explo…

Thursday 9 July 2020 9/7/2020

1a . 2′ to complete

25 hang power snatches – 50 du / su

rest 2 min

1b . 2′ to complete

25 burpees – 50 du / 75 su

rest 2 min

1c . 2′ to complete

25 hang power clean & jerk – 50 du / 75 su

rest 2 min

1d . 2′ to comple…

Wednesday 8 July 2020 8/7/2020

1 . e4mom x 3

20 db snatches

15 hspu

10 step over the box with a db

2 rope climbs

rest 4 min and

2 . in 10′ time cap

21-18-15-12-9-6-3 reps of

pull ups & wall ball

Tuesday 7 July 2020 7/7/2020

1 . e2mom x 4,

7 hang power clean

14 t2b

2 . in teams of 2, 15′ amrap

no1 – run 800m

no2 – amrap db DT

(12 db dl – 9 db hang power clean – 6 s2o)

Monday 6 July 2020 6/7/2020

1 . e2,5mom x 4

10 back squats – 10 ring dips

2 . 15′ amrap

3 hang power snatches

6 ohs

9 burpees over bar

12 kb swings

Friday 3 July 2020 3/7/2020

1 . e2,5mom x 4

10 back squat – 10 db bend row

2 . e2,5mom x 4

8 romanian dead lift – 8 ring dips

3 . 3 rounds for time

30m farmer walk – 8 strict t2b

Thursday 2 July 2020 2/7/2020

1 . e1,5mom x 4,

1 snatch 2nd pull – 1 power snatch – 1 ohs

2 . 12′ amrap

12 swings

9 hspu / 15 hand release push ups

6 hang power snatch

30 du

Wednesday 1 July 2020 1/7/2020

1 . e5mom x 4

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

12 thrusters

12 burpees

12 kb c&j each hand

2 . core

Tuesday 30 June 2020 30/6/2020

1 . e2mom x 4,

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

2 . 15 min time cap

4 rounds of

20 kb swings

20 push ups

20 wall ball

remaining time amrap of

7 t2b / 7 k2e

25 du / 40 su

Monday 29 June 2020 29/6/2020

1 . e2mom x 4,

5 front squats

5-10 strict chin ups

2a . 4′ amrap

5 db thrusters right hand

5 db thrusters left hand

5 burpees

rest 3′ and

2b . 4′ amrap

8 alternative db snatches

4 burpees over db

Friday 26 June 2020 26/6/2020

1 . e2,5mom x 4,

10 floor chest press – 10 db or kb dead lift

2 . e2,5mom x 4,

15 diamond push ups – 16 front rack lunges

3 . e2mom x 3,

10 barbell biceps curl – 15 triceps dips (hands on a box)

Thursday 25 June 2020 25/6/2020

1 . e1,5mom x 5,

1 power clean – 1 hang power clean – 2 push jerks

2 . 15′ amrap 45/30kg

7 hang power clean

5 burpes over bar

7 push jerks

5 burpes over bar

 

Wednesday 24 June 2020 24/6/2020

1 . e1,5mom x 4, 2 thrusters

2 . e2mom x 5,

10 thruster – 10 t2b / k2e

3 . core training

Tuesday 23 June 2020 23/6/2020

1 .  e2mom x 4,

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

2 . 20′ amrap

15 wall ball

15 kb swings

30 du

7 kb snatches each hand

Monday 22 June 2020 22/6/2020

1 . e1,5mom x 5, 5 back squats

2 . 11′ amrap

10 pull up

10 alt db snatches

7 burpees

Friday 19 June 2020 19/6/2020

pumping session

1 . e2mom x 4, 8 db dead lift – 8 strict pull ups

2 . e2,5mom x 4, 8 db bend row – 8 bulgarian split squats each leg

3 . e2mom x 3, 8 barbell biceps curl – 15 banded triceps extensions

Thursday 18 June 2020 18/6/2020

1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . for time

60 du /120 su

30 sit ups

30 goblet squats

30 push ups

30 swings

30 burpees

60 du /120 su

time cap 10 min

Wednesday 17 June 2020 17/6/2020

1 . e1,5mom x 4, 5 front squats

2 . 10 min amrap

5 db snatch right hand

8 db front rack lunges

10 db clean right hand

5 db snatch left hand

8 db front rack lunges

10 db clean left hand

Tuesday 16 June 2020 16/6/2020

1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk

2 . 5 rounds of

12 wall ball

10 swings

8 t2b

 

Monday 15 June 2020 15/6/2020

1a . e2mom x 3, 8 back squats

1b . e2mom x 3, 8 strict press

2 . emom 12 min

5 pull ups

10 push ups

15 air squats

scale option

5 ring rows

7 push ups

10 air squats

Friday 13 March 2020 13/3/2020

for time

100 du

20 hang power snatches

75 du

20 thrusters

50 du

20 hang power clean & jerks

 

Thursday 12 March 2020 12/3/2020

1 . e2mom x 4, 2 clean pull – 2 hang squat clean – 2 split or push jerks

2 . 10 min amrap

2 rope climbs / 3 rope walks

16 bodyweight walking lunges

4 ring muscle ups / 8 dips

16 bodyweight walking  lunges

Wednesday 11 March 2020 11/3/2020 WEIGHTLIFTING

1a . e2mom x 4, 1 power snatch – 2 snatch balance

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

2a . e2mom x 4,  1 clean pull – 1 hang squat clean – 1 squat clean

2b . e2mom x 4, 1 clean & jerk

3 . 4 rounds x 8 dead lift + 8 …

Wednesday 11 March 2020 11/3/2020

1 . practice hs walk or hspu or hs hold 10 min

2 .  min 0-10

100 du

50 wall ball

50 pull ups

100 du

min 10-15

30-20-10  reps of

push ups & kb swings

Tuesday 10 March 2020 10/3/2020

1 . e2mom x 4,  2 snatch pull – 2 hang power snatch – 2 ohs

2 . 12 min amrap for this ladder

1-2, 2-4, 3-6, 4-8, 5-10,……..

step over the box – alternative db snatches

Monday 9 March 2020 9/3/2020

1 . 4 sets x 3 reps front squat e2mom, 75-80-82,5-85%

2 . in front of the clock 16 min

1st min 10 thrusters

2nd min 10-15 c2b pull ups

3rd min 8 hang power snatch

4rth min 3-5 bar muscle ups

Monday 9 March 2020 9/3/2020 WEIGHTLIFTING

1 . 15 min to build a heavy snatch

2a . 15 min to build a heavy clean

2b . e2mom x 4,  2 split jerks

3a . back squat, rest 90-120 sec after every set

2×5 reps 75%,

2×3 reps 80%,

2×2 reps 85 & 87,5%,

3b . e2mom x 4, 3 push …

Friday 6 March 2020 6/3/2020

team wod, in teams of 2,

do this ladder, 2-2, 4-4, 6-6, 8-8, 10-10, 12-12 reps of

alt db snatches & burpees,

then continue the next ladder from 12 to 2

t2b & hang power clean & jerk

(rotate after completing a round

ex…

Thursday 5 March 2020 5/3/2020

1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk

2 . 11 min amrap of

10 muscle ups

20 hspu

30 c2b pull ups

40 s2o

50 bodyweight walking lunges

Wednesday 4 March 2020 4/3/2020

1a . e1,5mom x 3, 3 snatch pull

1b . e1,5mom x 3, 1 power snatch – 1 hang power snatch – 1 ohs

2 . 12 min amrap

20 kb swing

20 wall ball

10 step over the box with a kb

Wednesday 4 March 2020 4/3/2020 WEIGHTLIFTING

1a . e1,5mom x 4, 2 snatch pull – 2 hang power snatch

1b . e2mom x 4, 1 snatch – 1 snatch balance

2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 front squat

2b . e2mom x 4, 1 clean – 1 hang power clean – 2 split jerks

3a . e2mom…

Tuesday 3 March 2020 3/2/2020

1 . e2mom x 4, 5-5-3-3  back squats 75-87,5 %

2 . 6 min amrap

7 t2b – 25 du /7 k2e – 35 su

rest 3 min and

6 min amrap

7 thrusters – 25 du / 35 su

Friday 28 February 2020 28/2/2020

in teams of 2

25 min amrap

partners rotate every 30 sec

120 du

60 air squats

40 s2o

20 burpees over bar

Thursday 27 February 2020 27/2/2020

1 . e2mom x 4, 1 clean pull – 1 power clean – 2 split or push jerks

2 . 9 min time for 30-20-10 reps of

wall ball

kb snatches

hand release push ups

3 . 100 sit ups for time

 

Wednesday 26 February 2020 26/2/2020

1 . e2mom x 4, 3-5 strict ring muscle ups – 6-10 strict hspu

2 . 12 min amrap

8 walking lunges with 1 db oh right hand

12 alt db snatches

8 walking lunges with 1 db oh left hand

12 t2b /12 k2e

Wednesday 26 February 2020 26/2/2020 WEIGHT LIFTING

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean & jerk

3 . e1,5mom 5-5-3-3-3-3 reps dead lift 70-85%

4a . 3 x max rep strict muscle rest as needed

4b . 3 x 5-8 weighted chin ups rest as needed

4c . 3 x 8-12 …

Tuesday 25 February 2020 25/2/2020

1 . e1,5mom x 4, 1 snatch pull – 1 hang power snatch – 1 ohs

2 . in 15 min time cap

5 rounds of

40 du – 20 kb swings – 10 hspu – 5 bar muscle ups

scale workout: 80 su- 20 kb swings – 20 push ups – 10 pull ups

also scale reps ex: 40 …

Monday 24 February 2020 4/2/2020

1 . e2mom x 5, 5 back squats 80% – 1 l-sit rope climb (start sitting on the floor)

scale: 2 strict rope walks

2 . 9 min amrap of this ladder

1-1, 2-2, 3-3, 4-4,…………..

thrusters & burpees over bar

Monday 24 February 2020 24/2/2020 WEIGHTLIFTING

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

1b . e2mom x 4, 1 snatch balance – 2 ohs

2a . e2mom x 4, 1 clean pull- 1 hang squat clean

2b . e2mom x 4, 1 power clean – 2 split jerks

3a . e2mom, 3-3-2-2-2 reps back squat, 75-90%

Friday 21 February 2020 21/2/2020

1 .e2mom x 4,

8 kb romanian dead lift- 8 kb strict press – 8 kb romanian dead lift

2 . in teams of 2, 18 min amrap, rotate after completing one exercise

18 kb swings

15 pull ups

12 hang power clean & jerk

9 ohs / scale 9 fron…

Thursday 20 February 2020 20/2/2020

1 . e2mom x 4, 1 snatch pull- 1 power snatch

2 . 20 min amrap

10 hang db clean and jerk each hand

15 burpees

20 wall ball

15 t2b

 

 

 

Wednesday 19 February 2020 19/2/2020

1 . in front of the clock 12 min

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

2nd min 4-6 bar muscle ups/ 8-10 pull ups

3rd min 8-10 hspu / 20 sec hand stand hold

2 . 8 min amrap

8 overhead lunges with a db

1 legless rope climb

8 k…

Wednesday 19 February 2020 19/2/2020 WEIGHTLIFTING

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean and jerk

3a . e2mom front squat

3-3-3-2-2-2 reps 75-92,5%

3b . e2mom dead lift

3-3-2-2 reps 70-80%

 

Tuesday 18 February 2020 18/2/2020

1 . e1,5mom x 5, 1 power clean- 1 hang power clean

2 . 3 rounds for time with a 9 min time cap

20 alternative db snatches

20 step over the box with a db

20 pull ups

Monday 17 February 2020 17/2/2020 WEIGHTLIFTING

1 . e2mom x 5, 1 snatch pull- 1 squat snatch- 1 hang squat snatch

2 . e2mom  x 5, 1 clean pull- 1 squat clean- 1 hang squat clean- 1 split jerk

3a . e2mom back squat

3-3-3-2-2-2

75 – 92,5%

3b .  e1,5mom push press

3-3-2-2

75- …

Monday 17 February 2020 17/2/2020

1 . e2mom x 5, 3 back squat 85-87,5%

2 . 10 min amrap

5 hspu

5 thrusters

5 t2b

5 burpees

Friday 14 February 2020 14/2/2020

1 . e1,5mom x 4, 2 front squats 75-80-85-90%

2 . in teams of 3 with a 20 min amrap

15 reps rotation

90 wall ball

90 kb swings

90 push ups

90 db snatch

 

 

Thursday 13 February 2020 13/2/2020

1 . e1,5mom x 4,

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

2 . in 14 min

20-15-10 reps of

t2b – push press – front rack lunges

then amrap of

20 du – 10 kb swings

Wednesday 12 February 2020 12/2/2020 WEIGHTLIFTING

1 . e1,5mom x 6, 1 snatch pull – 1 hang squat snatch

2 . e2mom x 6, 1 clean pull – 1 clean – 1 split jerk

3a . e2mom front squats, 3-3-3, 80%, 2-2-2, 87,5-90%

3b . e2mom dead lift, 3-3, 75%, 2-2, 85%

4 . 3 rounds of 6-8 weighted chin u…

Wednesday 12 February 2020 12/2/2020

1 . e2mom x 4,

7-10 strict pull ups + 7-10 strict hspu

2 . 15 min amrap

2 Muscle-ups /4 dips or 6 banded dips

4 Handstand Push-ups / 4 box push ups

6 step over the box with 1 kb on the front rack

8 kb swings

Tuesday 11 February 2020 11/2/2020

1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . min 0-5, 3 rounds of

10 thrusters – 8 burpees over bar

min 5-10, 3 rounds of

10 s2o – 8 burpees over bar

min 10-15, 3 rounds of

10 front squats – 8 buprees over bar

Monday 10 February 2020 10/2/2020

1 . e2mom x 5, 3 back squats 75-87,5%

2 . in 9 min amrap of this ladder

1 pull up – 2 wall ball – 2 push ups

2 pull ups – 4 wall ball – 4 push ups

3 pull ups – 6 wall ball – 6 push ups

4 pull ups…………………….

Monday 10 February 2020 10/2/2020 WEIGHTLIFTING

1 . e2mom x 6, 1 snatch

2 . e2mom x 6, 1 clean & jerk

3 . e2mom back squat

3 reps 80%

3 reps 85%

4×2 90%

Friday 7 February 2020 7/2/2020

30 min amrap in teams of 3

1st  3 rounds of 10 t2b – 1 rope climb

2nd does amrap 3 thrusters – 3 burpees over bar

3rd rest

Thursday 6 February 2020 6/2/2020

1 . e2mom x 4,

5 hang power clean – 10 burpees over bar

2 . for time

10 ring muscle ups / 20 dips

20 jumps over the box

30 alternative db snatches

40 wall ball

30 db one arm hang squat clean & jerk 15+15

20 c2b pull ups…

Wednesday 5 February 2020 5/2/2020 WEIGHTLIFTING

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean & jerk

3a . e2mom dead lift

3×5 80%

1×2 85%

1×2 87,5%

1×2 90%

3b . e2mom strict press

2×5 80%

2×3 85%

4 . 3 rounds not for time

(10 biceps cu…

Wednesday 5 February 2020 5/2/2020

1 . strict press,  e1,5mom

2×3 80%,

1×2 85%,

1×287,5%,

1×2 90%

2 . 4 rounds for time of

8 m hs walk / 12 hspu / 20 hand release push ups

3 rope climbs

20 kb front rack lunges

3 . 3 rounds not for time of

10 ring dips …

Tuesday 4 February 2020 4/2/2020

1 . e2mom x 5, 4 hang power snatch – 8 strict t2b

2 . 11 min amrap

15 wall ball

12 kb swings

3 muscle up

Monday 3 February 2020 3/2/2020

1 . back squat e2mom

2×3 85%,

1×2 87,5%,

1×2 90%,

1×2 92,5%

2 . 21-15-9 reps for time of:

Dumbbell squat cleans
strict pull-ups
hspu

Monday 3 February 2020 3/2/2020 WEIGHTLIFTING

1 . e1,5mom x 6, 1 snatch 80-85%

2 . e1,5mom x 6, 1 clean & jerk 80-85%

3 . e2mom back squat

1×3 85%

1×2 87,5%

1×2 90%

1×2 92,5%

1×2 95%

2×5 80%

4 . 3 rounds not for time of

8 sdhp – 4 d-ball clean – 5 weighted pu…

Friday 31 January 2020 31/1/2020

1 . front squat, e2mom

2×3 80% – 1×2 85% – 1×2 87,5% – 1×2 90%

2 . team wod, in teams of 2

20 syncronized burpees

128 kettlebell snatces, 16 each partner, one rest as the other perform snatches

40 syncronized overhead lunges with a …

Thursday 30 January 2020 30/1/2020

1 . e2mom x 5,

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

2 . 3 rounds for time of

50 air squats

7 bar muscle ups / scale 15 pull ups or 25 ring rows

10 hang power clean

 

Wednesday 29 January 2020 29/1/2020 WEIGHTLIFTING

1 . e2mom x 6, 1 snatch

2 . e2mom x 6, 1 clean & jerk

3a . dead lift e2mom, 5-5-3-3-2-2

3b . push press e2mom, 5-5-3-3

4 . 3 sets of

10 db floor press + 10 barbell bend over row

rest as needed

Wednesday 29 January 2020 29/1/2020

1 . e1,5mom x 5, 4 push press

2 . tabata this

wall ball

burpees

2 db hang power clean & jerks

du or heavy rope jumps

8 rounds each, 20 sec work – 10 sec rest

Tuesday 28 January 2020 28/1/2020

1 . e1,5mom x 5, 1 power snatch – 1 hang power snatch – 1 ohs

2 . emom until fail

5 pull ups – 5 burpees – 1 thruster

5 pull ups -5 burpees – 2 thrusters

5 pull ups – 5 burpees – 3 thrusters

…………..

when you fail rest 2 mi…

Monday 27 January 2020 27/1/2020 WEIGHTLIFTING

1 . e2mom x 6, 2 snatch 75%

2 . e2mom x 6, 2 clean & jerk 75%

3 . back squat e2mom

2×5 -80%,

2×3 -85%,

1×2 -90%,

1×2 -92,5%,

1×2 -95%

4 . 3 x ( 5 back head press snatch grip -10 goodmornings – 8 weighted chin ups)

Monday 27 January 2020 27/1/2020

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

2 . 7 min time cap for  21 – 15- 9 reps of

t2b – wall ball – kb swings

then 3 min amrap sit ups

Friday 24 January 2020 24/1/2020

1 . front squat every 2 min

2×5- 75%, 2×3 – 80%, 2×2 – 85%

2 . 13 min amrap of

30 du / 60 su

20 air squats

8 hang power snatches 40/25kg

5 strict pull ups

Thursday 23 January 2020 23/1/2020

1 . e1,5mom x 5, 1 power clean + 2 hang power clean

2 . 4 rounds with a dumbbell of

8 lunges + 8 hang power clean & jerks + 4 burpees over db – right hand

8 lunges + 8 hang power clean & jerks + 4 burpees over db – left hand

Wednesday 22 January 2020 22/1/2020 WEIGHTLIFTING

1 . e1,5mom x 7,  1 power snatch – 1 ohs

2 . e1,5mom x 7, 1 power clean – 2 split jerks

3a . front squat, every 2 min

2×5 – 82,5%, 2×3 – 87,5%, 2×2 – 92,5%

3b . dead lift, every 2 min

2×5 – 80%, 2×3-85%

3c .strict press, every 2 …

Wednesday 22 January 2020 22/1/2020

1 . e2mom x 4,

2 turkish get up each side – 50 heavy rope jumps

tgu: try to add weight round after round

2 . 9 min amrap

4 alternative db snatches- 4 wall ball

8 alternative db snatches- 8 wall ball

12 – 12……………

Tuesday 21 January 2020 21/1/2020

1 . e1,5mom x 5, 3 hang power snatces

2 . 12 min amrap

10 hang power clean 40/25kg
10 pull ups
10 push jerks
10 t2b

Monday 20 January 2020 20/1/2020 WEIGHTLIFTING

1 . e1,5mom x 7, 1 snatch pull – 1 squat snatch

2 . e1,5mom x 7, 1 clean pull – 1 squat clean – 1 split jerk

3 . back squat every 2 min

3×5 -85%, 3×3 – 90%, 3×2 – 95%

4 . 12-9-6-3 reps of

lungesters & bar facing burpees

Monday 20 January 2020 20/1/2020

1 . back squat – every 2 min

2×5 – 85%, 2×3 – 90%, 2×2 – 95%

2 . for time

12-9-6-3 reps of

lungesters* & burpees over bar

back step lunges + 1 thruster = 1 lungester

Friday 17 January 2020 17/1/2020

25 min time cap

10 strict ring muscle ups / 20 strict dips

50 du / 100 su

30 hspu/ 50 hand release push ups

50 du / 100 su

50 thrusters

50 du / 100 su

70 american swings

50 du / 100 su

90 db clean & jerk

Thursday 16 January 2020 16/1/2020

1 . in 15 min find 1 rm of front squat (scale* 3 rm)

*everyone that has small experience in weight training

2 . 11 min amrap

9 t2b

12 lunges with a  medball

15 wall ball

Wednesday 15 January 2020 15/1/2020

1 . in 12 min find 1 RM of strict press (scale* 3 RM )

*everyone that has small expirience in weight training

2 . in teams of 2 with 16 min time cap

100 sit ups with a medball together (50 each throwing the ball at your partner)

100 bu…

Wednesday 15 January 2020 15/1/2020 WEIGHTLIFTING

1 . e2mom x 5, 1 snatch – 1 ohs

2. e2mom x 5, 1 clean – 2 split jerks

3 . in 12 min find 1 rm strct press

4 . in 15 min find 1 rm dead lift

Tuesday 14 January 2020 14/1/2020

for time

30 burpees

50 alternative db snatches

70 pull ups

50 db thrusters (25 each hand)

30 burpees

Monday 13 January 2020 13/1/2020

1 . in 15 min find 1 RM back squat (scale 3 RM)

2 . 30-20-10  reps of

S2O and t2b

 

Monday 13 January 2020 13/1/2020 WEIGHTLIFTING

1a . e1,5mom x 4, 1 ohs – 1 snatch balance

1b . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch

2 . e2mom x 4, 1 clean pull – 1 squat clean – 1 split jerk

3 . in 15 min find 1 rm back squat

4 . 21-15-9 reps for time of

t2b – s2o

Friday 10 January 2020 10/1/2020

1 . practice hs walk 10 min

2 . 5 rounds for time  of

10 hspu / 15 hand release push ups

15 pull ups / 15 ring rows

20 suitcase lunges with a db

14 alternative db snatch

Thursday 9 January 2020 9/1/2020

1 . e2mom x 4, 10 strict press

2 . 12 min amrap

30 wall ball

20 t2b

10 hang power clean

 

Wednesday 8 January 2020 8/1/2020

1 . emom 10 min

5 pull ups

5 burpees

5 thrusters

2 . 8 min amrap

7 t2b

7 hang power snatches

7 wall ball

Wednesday 8 January 2020 8/1/2020 WEIGHTLIFTING

1a . e2mom x 3, 2 snatch pull – 1 hang power snatch  – 1 hang squat snatch

1b . e2mom x 4, 1 power snatch – 1 snatch

2a . e2mom x 3, 2 clean pull – 1 hang power clean- 1 hang squat clean

2b . e2mom  x4, 1 power clean – 1 clean

3a . e2m…

Tuesday 7 January 2020 7/1/2020

1 . e2mom x 4, 2 front squats

2 . For Time

25-20-15-10-5 American Kettlebell Swings

50-40-30-20-10 Double-Unders

25-20-15-10-5 Goblet Squats

Friday 3 January 2020 3/1/2020

1 . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . 12 min amrap

30 du – 8 kb front rack lunges – 8 kb snatches right hand – 8 kb snatches left hand

 

Friday 3 January 2020 3/1/2020 WEIGHTLIFTING

1a . e2mom x 4, 2 snatch pull – 2 hang squat snatch

1b . e2mom x 4, 1 power snatch – 2 ohs

2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 front

2b . e2mom x 4, 1 power clean – 2 split jerks

3 . in 10 min build a heavy 3 reps bac…

Thursday 2 January 2020 2/1/2020

1a . e2momx 4, 5 back squats

1b. e2mom x 4, 5 strict press

2 . team wod in teams of 3

1. does 20 burpees 2. amrap thrusters 3. rest

complete 120 burpees

then

1. does 20 t2b – 2. amrap kb swings – 3. rest

complete 120 t2b

th…

Monday 30 December 2019 30/12/2019

1 . e1,5mom x 4, 3 hang power clean

2 . e2mom x 3, 10 back squats

3 . 3 rounds for time of

15 hspu

20 t2b

20 jumps over the box

 

Monday 30 December 2019 30/12/2019 WEIGHTLIFTING

1 . in 12 min build a heavy 1 rep snatch

2 . in 10 min build a heavy 1 rep c&j

3 . e2mom x 5, 2 back squats

4 . 3 rounds for time of

15 s2o

20 t2b

20 jumps over the box

Friday 27 December 2019 27/12/2019

1 . e1,5mom x 4, 3 front  squat

2 . e2mom x 4, 5 hang power clean + 5 front squat + 5 push jerk

3 . 7 rounds  of

1 legless rope climb – 10 kb swings –  25 du

Monday 23 December 2019 23/12/2019 WEIGHTLIFTING

1a . e2mom x4, 3 snatch pull 110% of max snatch

1b . e2mom x4, 2 snatch

2a . e2mom x4, 3 clean pull 110%

2b . e2mom x4, 1 clean- 1 clean and jerk

3 . in 10 min find 3 RM back squat

4 . tabata this

s2o,  sdhp, devil press,  wall ball

Monday 23 December 2019 23/12/2019

1 . e2mom x 5, 3 back squats

2 . tabata this,

s2o – du – kb swings – wall ball

each exercise 20 sec work -10 sec rest x 8 rounds

rest 1 min between rounds

Friday 20 December 2019 20/12/2019

team wod, 2 partners

1 . partner 1 does 1 round of 10 kb swings – 7 burpees – 5 hang power clean & jerk

partner 2 does amrap wall ball until 1 finishes his/her round,

then switch until compliting booth 200 wall ball, then continue

Thursday 19 December 2019 19/12/2019

1 . 0-10 min

3 t2b – 3 thrusters

6 t2b – 6 thrusters

9 t2b – 9 thrusters

12 t2b – 12 thrusters

15 t2b – 15 thrusters

2 . 10 -20 min

5 rounds for time of

40 du/ 50 su

15 c2b pull ups / 15 ring rows

Wednesday 18 December 2019 18/12/2019 WEIGHTLIFTING

1 . in 10 min build a heavy power snatch

2a . e2mom x 4, 1 clean pull – 1 clean – 1 hang squat clean

2b . e2mom x 4 1 power clean – 2 split jerk

3 . e2mom, 5-5-3-3-3 reps front squat

4 . e2mom x 4, 3 ohs

Wednesday 18 December 2019 18/12/2019

1 . e1,5mom x 4, 1 power clean – 1 hang power clean – 1 hang squat clean

2 . 12 min amrap

12 alternative db snatch – 6 hang power clean – 3 bar muscle ups

Tuesday 17 December 2019 17/12/2019

20 min amrap ”for mathematicians”

12 du – 4 wall ball – 4 kb swings

24 du – 8 wall ball – 8 kb swings

36 du – 12 wall ball – 12 kb swings

48 du – 16 wall ball – 16 kb swings

60 du – 20 wall ball – 20 kb swings

72 du – 24 wall b…

Monday 16 December 2019 16/12/2019

1 . e2mom x 4, 2 snatch pull – 2 hang power snatch

2 . e2mom x 3, 10 back squats

3 . in 7 min amrap of this ladder

1-1, 2-2, 3-3, 4-4, etc……..

db c&j – burpees

Monday 16 December 2019 16/12/2019 WEIGHTLIFTING

1a . e2mom x 4, 2 snatch pull – 2 hang power snatch – 2 ohs

1b . e2mom x4, 2 hang squat snatch

2a . e2mom x 4, 2 clean pull – 2 hang power clean – 2 front squats

2b . e2mom x 4, 2 hang squat clean

3 , in 10 min find 3rm back squat

4…

Friday 13 December 2019 13/12/2019

team wod

200 du 20 each partner

30m bear crawl with one partner holding the legs

50 hang power snathes 10 each partner

70 burpees over bar 7 each partner

90 kb swings 9 each partner

150 push ups 15 each partner

200 du 20 each …

Thursday 12 December 2019 12/12/2019

1 . e2mom x 4,

2 power snatch – 2 ohs

2 . for time 30 – 20 – 10 reps of

alternative db snatches – t2b – wall ball

scale reps, 24-16-8

Wednesday 11 December 2019 11/12/2019 WEIGHTLIFTING

1a . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

1b . e2mom x 3 , 1 ohs – 2 snatch balance

2a . in 10 min build a heavy power clean

2b . e1,5mom x 3,  2 split jerk

3 . e2mom x 5, 2 reps front squat

4 . e1,5mom x 5, 2 str…

Wednesday 11 December 2019 11/12/2019

for time

100 du – 50 air squats

30 hspu / 30 box push ups

50 du – 25 air squats

15 muscle ups / 15 c2b pull ups

50 du – 25 air squats

30 hspu / 30 box push ups

100 du – 50 air squats

Tuesday 10 December 2019 10/12/2019

1 . e3mom x 4,

7 hang power clean + 7 jumps over the box + 14 t2b

2 . emom 10 min

6 thrusters – 6 burpees over bar

Monday 9 December 2019 9/12/2019 WEIGHTLIFTING

1a . e2mom x 3, 1 snatch pull – 1 hang squat snatch – 1 ohs

1b . in 10 min build a heavy power snatch

2 . e2mom x 5, 1 power clean – 1 front squat – 1 split jerk

3 . e2mom x 4, 3 strict press

4 . 7 rounds for time of

5 front squats …

Monday 9 December 2019 9/12/2019

1 . e2mom x 4,

5 back squats + 8 db strict press each hand

2 . 10 min amrap

7 burpees

10 pull ups

30 du

Friday 6 December 2019 6/12/2019

1 . e3mom x 5, 10 hang power clean & jerk – 20 t2b – 2 legless rope climb

scale option: 10 hang power clean & jerk – 20 k2e – 2 rope walks

2 .  in 8 min amrap of this ladder

2-2, 4-4, 6-6, 8-8, reps wall ball – swings

Thursday 5 December 2019 5/12/2019

1 . e2mom x 5, 2 snatch pull – 2 hang power snatch – 2 ohs

2 . for time 30-20-10 reps of

pull ups – s2o – back rack lunges

Wednesday 4 December 2019 4/12/2019

1 . e2mom x 4, 4 ring muscle ups – 8 hspu / 8m hs walk

scale option, 8 ring rows with false grip – 8 dips – 8 box push ups

2 . 11 min amrap

30 du – (8 kb snatch + 8 kb front rack squats) right hand

30 du – (8 kb snatch + 8 kb front rac…

Wednesday 4 December 2019 4/12/2019 WEIGHTLIFTING

1 . in 12 min build a heavy snatch

2. e2mom x 5, 1 clean pull – 1 power clean – 1 hang squat clean – 1 split jerk

3 . in 10 min build a heavy 3 rep dead lift

4 . 7 rounds for time of

4 power clean 70% of 1rm – 8 hspu

Tuesday 3 December 2019 3/12/2019

1 . e2mom x 4, 2 hang power clean – 2 hang squat clean

2 . 11 min amrap this ladder

db snatches left & right hand – burpees

1-1, 2-2, 3-3, 4-4, …….

Monday 2 December 2019 2/12/2019

1 . e2mom x 4, 3 front squats

2 . 10 min time cap

40 -30-20-10 reps of

wall ball – kb swings

remaining time max pull ups

Monday 2 December 2019 2/12/2019 WEIGHT LIFTING

1 . e2mom x 5, 1 power snatch – 1 squat snatch – 1 ohs

2a . e1,5mom x 4, 1 clean pull – 1 hang squat clean

2b . e2mom x 3, 1 power clean – 2 split jerk

3 . in 10 min build a heavy 3 rep back squat

4 . do this ladder for time from 1 to …

Friday 29 November 2019 29/11/2019

 

 

team wod

2 partners

300 du, change every time you brake

80 hang power clean & jerk, change every 10 reps

40 bar muscle ups change every 5 reps / scale 60 pull ups, change every 10 reps

160 kb front rack walki…

Thursday 28 November 2019 28/11/2019

For time:

1 round of:
120 double-unders
30 push presses, ½ body weight
6 legless rope climbs

Then, 2 rounds of:
60 double-unders
15 push presses, ½ body weight
3 legless rope climbs

Then, 3 rounds of:
40 double-unders
10 push pres…

Wednesday 27 November 2019 27/11/2019

1 . e2mom x 4, 3 strict press + 4 push press +  5 push jerks

2 . 10 min amrap

10 db walking front rack lunges

10 db clean & jerk right hand

10 db walking front rack lunges

10 db clean & jerk left hand

Wednesday 27 November 2019 27/11/2019 WEIGHTLIFTING

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

2 . in 12 min build a heavy clean & jerk

3 . e2mom x 4, 4 strict press

4 . 10 min amrap of

10 power clean- 10 thrusters – 10 t2b

Tuesday 26 November 2019 26/11/2019

25 min time cap
1 round of:
30 strict pull-ups / 30 strict ring rows
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups / 15 strict ring rows
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups / 10 strict ring rows
20 …

Monday 25 November 2019 25/11/2019

1 . e2mom x 4, 3 front squats

2 . 12 min time cap

21-15-9 reps of kb swings – burpees

then

18-12-6 reps of thrusters – t2b / k2e

Monday 25 November 2019 25/11/2019 WEIGHTLIFTING

1a . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch

1b . e2mom x 4,  1 power snatch – 1 squat snatch – 1 snatch balance

2 . e2mom x 4, 2 clean pull – 1 hang squat clean – 1 front squat – 2 split jerks

3 . e2mom x 4, 2 back squats

4 ….

Friday 22 November 2019 22/11/2019

1 . e2mom x 4, 5 push press

2 . 5 rounds for time of

15 box jumps –

15 pull ups / scale 10 jumping pull ups –

10 hspu / scale 15 hand release push ups

scale 4 rounds

Thursday 21 November 2019 21/11/2019

team wod, in teams of 2

50 ohs / scale front squat or back squat

one max rep set and change

then 3 rounds each of

20 db snatches – 20 db front squats (1 dumbbell)

then 50 hang power snatces

one max rep set and change

Wednesday 20 November 2019 20/11/2019 WEIGHTLIFTING

1 . 12 min to build a heavy snatch

2a . e2mom x 4,  1 clean pull  – 1 power clean

2b . e2mom x 4, 1 clean – 1 front – 1 split  jerk

3a . e2mom x 3, 3 snatch grip dead lift

3b . e2mom x 3, 3 sumo dead lift

4 . e3mom x 4, 15 sdhp – 12…

Wednesday 20 November 2019 20/11/2019

1 . in 2 min

80 du, then amrap of bar muscle ups

rest 90 sec & repeat 2 more rounds

2 . 11 min amrap of

8 t2b – 1 rope climb – 8 kb swings

Tuesday 19 November 2019 19/11/2019

in 20 min

4 rounds of

25 wall ball – 30 push ups

then amrap of

10 hang power clean – 7 burpees over bar

Monday 18 November 2019 18/11/2019

1 . e2mom x 5, 3 back squats

2 . 12 min amrap, 10 pull-ups – 8 dumbbell deadlifts – 8 dumbbell push presses

Monday 18 November 2019 18/11/2019 WEIGHTLIFTING

1 . e2mom x 5, 2 heavy power snatch

2 . e2mom x 5, 2 heavy power clean

3 . every 2 min, 5-5-3-3-2 front squats

4 . 3 rounds for time of

10 power clean & jerk – 10 kb swings – 15 t2b

5 . emom 8 min

1st min 8 db press right han…

Friday 15 November 2019 15/11/2019

1 . 3 rounds or time of

20 kb front rack lunges – 15 box jumps – 20 kb snatches (10 each hand)

2 . 10 min amrap,

10 dips – 15 kb swings – 30 heavy rope jumps

Thursday 14 November 2019 14/11/2019

1 . tabata this

20 sec work – 10 sec rest x 8 set x 4 rounds

90 sec rest between rounds

1st round thrusters

2nd round db push up to row

3rd round 2 db clean & jerk

4th round burpees

2 . 70 t2b for time, scale 50 t2b or 50 …

Wednesday 13 November 2019 13/11/2019 WEIGHT LIFTING

1 . e2mom x 4,  1 power snatch – 1 snatch balance – 1 ohs

2 . 12 min to build a heavy clean & jerk

3 . e2mom x 5, 5 dead lift

4. plyometrics & core training

Wednesday 13 November 2019 13/11/2019

1 . practice hs walk or hs hold or hspu for 10 min

2 . Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell front squats

 

Tuesday 12 November 2019 12/11/2019

1 . e2mom x 4, 4 front squats

2 . e2mom x 4, 8 s2o – 8 strict pull ups

3 . for time

50 alternative db snatches

100 sit ups

Monday 11 November 2019 11/11/2019 WEIGHT LIFTING

1a . e1,5mom x 4, 1 snatch pull –  1 power snatch – 1 hang power snatch

1b . e2mom x 4, 1 snatch balance – 2 ohs

2 . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 split jerk

3 . e3mom x 4, 8 back squats – 8 shoulder press

4 . 30 sna…

Monday 11 November 2019 11/11/2019

for time

20 muscle ups / 40 hand release push ups

80 kb swings

120 wall ball

Friday 8 November 2019 8/11/2019

1 . e3mom x 4, 8 kb push jerk right hand – 8 kb front squats – 8 kb clean,  then do the same left hand

(Do not perform with speed, focus on technique, make every rep count)
2 . e2,5mom x 4, 8 right leg front rack lunges – 8 right halo –
8 lef…

Thursday 7 November 2019 7/11/2019

min 0-4 amrap

10 wall bal – 10 push ups

min 4-6 rest

min 6-10 amrap

10 pull ups

10 alternative db snatches

min 10-12 rest

min 12-16 amrap

10 burpees

10 kettlebell swings

min 16-18 rest

min 18-22 amrap

5 hang pow…

Wednesday 6 November 2019 6/11/2019 WEIGHTLIFTING

1 . in 12 min build a heavy snatch

2 . e2mom x 5, 2 clean 2nd pull – 2 hang squat clean – 2 split jerks

3 . 8 min to buil a heavy 3 rep back squat

4 . 4 rounds of

8 dead lift

30m overhead farmers walk

4 strict ring muscle ups /sc…

Tuesday 5 November 2019 5/11/2019

1 . e2mom x 5, 10 hang power snatches – 10 burpees

2 . for time 21 – 15 – 9 reps of

pull ups – wall ball – jumps over the box

 

Wednesday 6 November 2019 6/11/2019

1 . e2mom x 4, 2 L-sit rope climbs – 10 alternative pistol squats

2 . 4 rounds of

4 ring muscle ups / 10 dips

8 hang power clean

32 du / 32 heavy rope jumps

Monday 4 November 2019 4/11/2019

1 . e2momx5, 5 back squat

2 . 12 min amrap

8 t2b

8 s2o

8 swings

 

 

 

Monday 4 November 2019 4/11/2019 WEIGHTLIFTING

1 . e2mom x 5, 1 snatch 2nd pull- 1 power snatch- 1 squat snatch

2a . e2mom x 4, 1 clean 2nd pull- 1 power clean- 1 squat clean

2b . e1,5mom x 4, 2 split jerk

3 . e2mom x 5, 3 ohs

4 . min 0-2

25 wall ball- remaining time max rep pow…

Friday 1 November 2019 1/11/2019

1 . e1,5mom x 4,  2 hang power clean

2 . emom 7 min,  5 hang power clean – 5 burpees over bar

3 . 3 rounds for time of

10 db hang power clean & jerk

15 jumps over the box

3 legless rope climbs

Thursday 31 October 2019 31/10/2019

For time

200 du

50 db snatch

50 burpees

50 s2o

100 swings

Scaled workout

200 su

40 db snatch

40 burpees

40 s2o

75 swings

 

Wednesday 30 October 2019 30/10/2019

1 . emom 10 min

1st min 4 bar muscle ups

2nd min 8 hspu

2 .  8 min amrap

8 pull ups

8 thrusters

Wednesday 30 October 2019 30/10/2019 WEIGHTLIFTING

1 . e2mom x 4, 1 power snatch- 1 hang squat snatch- 1 ohs

2 . in 12 min build a heavy clean and jerk

3a . e2mom x 4,

3 front squat

3b . e1,5mom x 4,

4 snatch grip back head press

4 . 4 rounds for time of

10 front rack lunges

Tuesday 29 October 2019 29/10/2019

1 . e2mom x 5,

5 front squats – 8 db push press

2 . for time

21 – 15 – 9

wall ball – t2b – kb swings

Monday 28 October 2019 28/10/2019

run 5 km for time

Friday 25 October 2019 25/10/2019

1 . 8 min amrap

10 alternative db snatches

6 jumps over the box

2 . e4mom x 4,

10 front rack walking lunges with 2 kettlebells

10 alternative jumping lunges

10 upright row

max rep deficit push ups

 

Thursday 24 October 2019 24/10/2019

5 rounds for time of

400 m run

3 legless rope climbs

10 hang power clean

scale options

4 rounds for time of

400 m run

3 rope climbs or 3 rope walks

10 hang power clean

 

Wednesday 23 October 2019 23/10/2019

1 . in front of the clock 15 min

1st min 8 weighted pull ups

2nd min 8 weighted dips

3rd min 12 alternative pistol squats

4th min rest

2 . emom 8 min

10 wall ball

8 pull ups

Wednesday 23 October 2019 23/10/2019 WEIGHT LIFTING

1 . 12 min to build a heavy snatch

2a . e2mom x 5, (moderate)

1 clean – 1 hang power clean – 1 split jerk

2b . e2mom x , (moderate)

1 clean – 3 front squats

3a . e2mom x 4

8 dead lift

4 .  8 min amrap

6 power clean – 4 push…

Tuesday 22 October 2019 22/10/2019

crossfit open 20.2

20 min amrap

4 db thrusters

6 t2b

24 du

https://www.youtube.com/watch?v=cAu5ihUIX_0

Monday 21 October 2019 21/10/2019

1 . e2mom x 4, 8 back squat

2 . 12 min amrap,

7 s2o  – 9 burpees – 11 swings

Monday 21 October 2019 21/10/2019 WEIGHT LIFTING

1 . e2mom x 5, (moderate)

1 snatch pull – 1 hang squat snatch – 1 snatch balance

2a . e1,5mom x 3, (moderate)

1 clean – 1 hang squat clean

2b . e2mom x 4, (heavy)

1 power clean – 2 split jerk

3a . e2mom, (heavy)

4-4-2-2-2-10 r…

Friday 18 October 2019 18/10/2019

1 . e3mom x 4

5 front squats* – 10 jump squats** – 10 knee tuck jumps

2 . e4mom x 4

5 hang power clean* – 15 barbbell dody row *** – 15 banded explosive push ups

elite athletes- * go as heavy as you can ,  ** add extra weight with 2 du…

Thursday 17 October 2019 17/10/2019

EVENT 1 PINK RIBBON GAMES

time cap 16 min

21-15-9

wall ball – t2b

15-12-9

db front squats – hspu

9-6-3

db thrusters – burpees over box

Wednesday 16 October 2019 16/10/2019

1 . min 0-2, 4 ring muscle up – 2 ring dips

min 2-4, 3 ring muscle up – 4 ring dips

min 4-6, 2 ring muscle up – 6 ring dips

min 6-8, 1 ring muscle up – 8 ring dips

scale option:

min 0-2, 15 ring rows – 4 dips

min 2-4, 12 ring row…

Wednesday 16 October 2019 16/10/2019 WEIGHT LIFTING

1a . every 1,5 min, 4 sets x 2 snatch balance – 2 ohs (low)

1b . every 1,5 min, 4 sets x 1 power snatch – 1 hang squat snatch (moderate)

2 . in 12 min build a heavy clean & jerk (heavy)

3 . e2mom, 5-5-3-3-2 reps dead lift (2 reps 90% …

Tuesday 15 October 2019 15/10/2019

pink ribbon event 3

16 min time cap

40 alt one hand db snathes

40 swings

30 burpees

30 t2b

20 devil press

20 c2b pull ups

Monday 14 October 2019 14/10/2019

1 . e2mom x 4,  1 squat clean – 1 hang squat clean – 2 front squat

2 . 10 rounds for time of:
8 hang power clean & jerk
10 bar-facing burpees
Time cap: 15 minutes

Monday 14 October 2019 14/10/2019 WEIGHT LIFTING

1 . e2mom x 5, 2 snatch pulls – 2 hang power snatch – 2 snatch balance

2 . e2mom x 5, 1 clean pull – 1 hang squat clean – 1 split jerk

3a . e1,5 min x 4, 3 ohs

3b . e1,5mom x 3, 8 oh lunges

4 .  crossfit open 20.1 wod
10 rounds for ti…

Friday 11 October 2019 11/10/2019

warm up, 3 rounds of

15 kb swings, 8 overhead lunges each hand, 8 windmill each side

1 . e3mom x 3, 16 kb front rack walking lunges – 10 bulgarian split squat each leg – 16 alternative jumping lunges

2 . for time 3 rounds of

50 heavy r…

Thursday 10 October 2019 10/10/2019

1 . e2mom x 4, 2 rope climbs – 5 hang power clean – 7 burpee box jumps

2 . for time

100 du

3 rounds of 27 wall ball – 21 t2b – 15 s2o

100 du

3 rounds of 15 kb swings – 12 pull ups – 9 thrusters

Wednesday 9 October 2019 9/10/2019

1 . emom 5 min, 4-5 bar muscle up / scale 4-5 box muscle up or banded muscle up

2 . emom 5 min, 6-8 strict pul ups / 6-8 scale banded pull ups or 10-15 strict ring rows

3 . 8 min amrap,

10 alternative db snathes – 8m  oh lunges – 8 hspu/ …

Wednesday 9 October 2019 9/10/2019 WEIGHT LIFTING

1 . build a heavy snatch in 10 min

2a . e2mom x 4, 1 squat clean – 1 hang squat clean – 1 front squat

2b . e1,5mom x 4, 1 power clean – 2 split jerk

3a . e1,5om x 5, 3 reps dead lift snatch grip

3b . e1,5mom x 4, 3 reps ohs

4 . 3 ro…

Tuesday 8 October 2019 8/10/2019

1 . e2mom x 4, 5 strict press + 5 push press + 5 push jerks
 2 . 15 min amrap,  20 wall ball – 20 db hang power clean – 20 burpees – 20 kb swings
 

 

Thursday 17 October 2019 17/10/2019

1 . pink ribbon event 1

time cap 16 min

21-15-9

wall ball – t2b

15-12-9

db front squats – hspu

12-9-6

db thrusters – burpees over the box

2 . core stability training

Monday 7 October 2019 7/10/2019

1 . e2mom, 10-8-6-4 reps back squat
2 . 8 min amrap,

5 thrusters 5 burpees 5 pull ups
 

 

 

 

 

 

 

 

 

 

 

 

Monday 7 October 2019 7/10/2019 WEIGHT LIFTING

1 a . e1,5mom x 4, 2 snatch pulls+1 hang power snatch

1b . e2mom x 4, 1 power snatch +1 hang squat snatch +1 snatch balance

2a . e1,5mom x4, 2 clean pulls +1 hang power clean

2b . e2mom x 4, 1 power clean+1 hang squat clean+1 split jerk

Friday 4 October 2019 4/10/2019

1 . for time 4 rounds of

40 heavy rope jumps

10 lunges – 10 db ang power c & jerk right hand

10 lunges – 10 db ang power c & jerk left hand

2 . 4 rounds not for time of

20 hollow rock

20 superman rock

15 strict ring ro…

Thursday 3 October 2019 3/10/2019

1 . emom 5 min,

5 hang power snatch- 5 t2b

add 1 rep every min

2 . 11 min amrap

7 burpees

7 hspu / 14 hand release push ups

7 box jumps over the box

 

Wednesday 2 October 2019 2/10/2019

1a . emom 3 min, 8 strict pull ups

1b . emom 3 min, 10 kipping pull ups

1c . emom 3 min, max rep butterfly pull ups

2 . for time

100 du / 100 single unders

5 db thrusters each hand

75 du / 75 single unders

10 db thrusters each…

Wednesday 2 October 2019 2/10/2019 WeightLifting

1a . emom 5 min, 3 snatch pulls 110% of max snatch

1b . e1,5mom x 5, 2 snatch balance

2 . in 12 min build a heavy squat clean

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

4 . e1,5mom x 4, 4 heavy sdhp – 8 t2b (add weight every round)

5 . 3x…

Tuesday 1 October 2019 1/10/2019

1 . e4mom x 4

15 push press

2 rope climbs

14 db snatch

15 wall ball

2 . core training

Monday 30 September 2019 30/9/2019

1 . e2momx 4, 2 hang squat clean – 2 front squat

2 . 11 min amrap

12 swings

2 ring muscle ups / 8 ring dips dips

10 t2b

Monday 30 September 2019 30/9/2019 WeightLifting

1a . emom 4 min, 3 snatch pulls

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

2a . e1,5om x 4, 2 clean pulls – 2 hang squat clean

2b . e1,5mom x 4, 3 push jerks

c . 5 rounds for time

5 squat clean – 5 push jerks

d . 4 x 10 bend row + 10 …

Monday 30 September 2019 30/9/2019

1a . emom 4min, 3 snatch pulls 110% of max snatch

1b . e1,5mom x 4, 2 power snatch

1c . e1,5mom x 4, 1 hang squat snatch – 1 snatch balance

2 . e2mom x 5, 1 clean – 1 hang squat clean

3 . e2mom x 5, 3 ohs

4 . 5 rounds for time of