Workout
Of The Day
21-8-2026
1 . E2mom x 4 10 dead lift 2 . E1,5mom x 4 3 split jerk 3 . 9 minutes ladder 2-4-6-8-10-12.. alternate db snatches and walking lunges
20-8-2026
1 . E2mom x 4 10 back squats 2 . In teams of two split as you want 4000/3400m row or 8000/6800m bike or 4000/3400m skierg 20 rounds of 4 burpees box jump over 3 hang power clean 2 s2o […]
19-8-2026
1 . Emom x 4 8 handstand push ups or handstand hold 20 seconds 2 . E1,5mom x 4 6 bar muscle ups or kipping or butterfly pull ups depending on your level 3 . for time 24-18-12 T2B 24-18-12 […]
18-8-2026
1 . E1,5mom x 4 3 power snatches not touch and go 2 . E1,5mom x 4 1 power snatch + 5 ohs 3 . 12 minutes amrap 7 hang power snatch 7 burpees over bar 30 du or 45 […]
17-8-2026
1 . E1,5mom x 4 3 power clean + 1 push jerk power clean is not touch and go 2 . E1,5mom x 4 1 power clean + 5 front squats 3 . 3 rounds of 15 wall ball 12 […]
12-8-2026
1 . E1,5mom x 4 1 power clean + 1 squat clean + 1 jerk 2 . E2mom x3 12 deadlift 45% 3 . 4 rounds of 21/18 cal row 20 alternate db snatches 9 c2b pull ups time cap […]
11-8-2026
1 . E1,5mom x 4 5 hang power clean 2 . E2mom x 3 10 strict press 3 . 30-20-10 reps Db box step over 7-5-3 reps Wall walks
10-8-2026
1 . E2mom x 3 10 back squats 45-55% 2 . E1,5mom x 4 5 hang power snatches 3 . for time 15 -12 -9 -12 -15 Floor press 3 -2 -1 -2 -3 Rope climbs
7-8-2026
1 . E2,5mom x 4 10 bench press 2 . 15 min amrap 40 du or 80 su 15 t2b or 15 vups 15 swings 15 burpees
6-8-2026
1 . E2mom x 4 1 power clean + 1 squat clean + 1 split jerk 65-85% of max power clean not touch and go 2 . For time 21-15-9 Hang power clean push jerk Straight into 18-14-10 Front rack […]
5-8-2026
1 . E4mom x 4 option A 8 strict pull ups + 10 ring dips or 10 tricep dips + 10 db seated Z press option B 2 x 5m hswalk + 4 ring muscle up + 1 legless rope […]
4-8-2026
1 . E2mom x 4 1 snatch pull + 1 hang squat snatch + 1 ohs. 60-80% 2 . 15 minutes amrap 7 kb snatches each hand 2 wall walk 14 goblet squats 7 deficit hspu or 14 hand release […]
3-8-2026
1 . E3mom x 4 7 back squats + 10 weighed step ups 2 . for time 21-15-9 reps of push press and t2b or vups rest 2 minutes then 12-8-4 thrusters 3-2-1 legless rope climbs
31-7-2026
1 . E3mom x 4 10 db strict press + 10 Romanian dead lift 2 . For time 30-20-10 reps hand release push ups alternate db snatches wall ball
30-7-2026
1 . E2mom x 4 3 hang power clean + 3 front squats 55-75% of max power clean 2 . Teams of 2 For time 60 hang power clean 60 t2b or 60 vups 60 s2o 100/80 cal 60 front […]
29-7-2026
1 . Emom x 3 5 weighted pull ups rest 2 minutes then one set max reps butterfly pull ups 2 . Emom x 3 10 ring push ups 3 . Emom x 4 1st min 50 du/80 su 2nd […]
28-7-2026
1 . E2mom x 4 2 hang power snatch + 2 hang squat snatch 65-80% of max power snatch 2 . Amrap 15 min 20 wall ball 15 t2b 10 burpees over bar 5 hang power snatch
27-7-2026
1 . E3mom x 4 8 back step front rack lunges + 5 front squats 40-50% of max front squat 2 . 15 minutes time cap 1000m row/ski 2000m bike Then 5 rounds 25 pull ups 7 s2o scale option […]
25-7-2026
1 . E4mom x 3 15 bench press + 10 Bulgarian split squats each leg 2 . Emom 24 minutes 30 seconds work + 30 seconds rest each minute 1st minute max calories skierg 2nd minute max burpee pull ups […]
24-7-2026
1 . E2,5mom x 3 8 strict press + 10 diamond push ups 2 . E2mom x 3 10 dead lift 50% + 10 bend lateral db raises 3 . Amrap ladder 9 min 1-2-3-4-5-6-7–8-9… Thruster Burpees over bar
23-7-2026
1 . E2mom x4 4-3-2-2 squat clean 60-80% 2 . Teams of 2 Amrap 18 min 60 wall ball 60t2b 60/50 cal 60 hang db snatch 60 step ups
22-7-2026
1 . E1,5mom x 3+1 5 weighted pull ups last set max kipping pull ups 2 . E1,5mom x 3 10 ring dips 3 . Emom x 4, 16 minutes total 1st min 10m hs walk/15 Hspu/ 15 hand release […]
21-7-2026
1 . E2mom x 4 4-3-2-2 squat snatch 60-80% 2 . 15 min amrap 15 t2b – 15 vups 10 s2o 15/11 cal 10 front rack lunges
20-7-2026
1 . E2mom x 4 8-8-6-6 reps back squat 55-75% 2 . 3 min on 3 min off x 4 rounds 15/12 cal 8 front squat 8 burpees over bar Remaining time max wall walks
