Workout
Of The Day
3/10/2023
1 . e2mom x 5, 1 power snatch + 1 hang power snatch 2 . 3 rounds for time of 100 du / 150 su 30m walking lunges 20 t2b / 20 vups 10 strict hspu / 20 hand release […]
3/10/2023
1. E2mom x 4 5 hang power snatches + 5 strict t2b 2. E2mom x 4 5 ohs + 5 strict press 3. E3mom x 3 8 bench press + 15 push ups 4. E3mom x 3 8 bend over […]
2/10/2023
1 . e2mom x 5, 10 back squats 60% 2 . for time 6-5-4 rounds cindy 12-10-8 push jerks 60% of max jerk
30/9/2023
In teams of 2 3 rounds of 25/20 cal row each 50 wall ball split reps as you want 25/20 cal Bikeerg each 50 kb swings split reps as you want 25/20 cal skierg each 50 burpees split reps as […]
29/9/2023
1. E2mom x 5, 10 strict press 50-60% 2. Team wod In teams of 2 5 rounds each 10 power snatches 200 m run
28/9/2023 BARBELL LOVERS
1. E1,5mom x 4, 5 clean pull 2. E1,5mom x 5, 3 hang power clean + 1 push jerk 3. E2,5mom x4, 16 back rack walking lunges 4. E3mom x 4, 10 Romanian dead lift + 15 90-90 glute bridges
28/9/2023
1. E2mom x 5, 1 power clean + 1 hang squat clean 2. For time 15-12-9 reps of thrusters and t2b, then 15-12-9 reps of front squats and pull ups 3. 3 sets of 10 barbell biceps curl and 10 […]
27/9/2023
1. E2mom x 5, 8 dead lift 60-70 % 2. Emom 20 min 1st min 12/8 cal row 2nd min 12 db snatches 3rd min 10 step ups 4th min 12 wall bal
26/9/2023 B. L.
Barbell lovers 1. E1,5mom x 4, 4 muscle snatches 2. E1,5mom x4, 4 hang power snatches 3. E3mom x4, superset 10 bench press + 15 push ups 4. 4 sets of 15 triceps dips
26/9/2023
1. E2mom x 5 2 hang squat snatches 60-85% 2. 18 min time cap 50/42 cal row 40 hspu / 60 push ups 30 bbjo 20 devil press one db 10 muscle ups / 20 dips
25/9/2023
1. E2mom x 5, 5 back squats 70-80% 2. 15 min amrap 35 du 10 db dead lift 2 rope climbs 3. 3 sets of 10 ring push ups
22/9/2023
1 . e2mom x 5 5 strict press, 70-80% 2 . emom 20 min 1st min 13/9 cal row 2nd min 15 kb swings 3rd min 10 box jumps over 4th min 2 legless rope climbs
21/9/2023
BARBELL LOVERS 1 . E2MOMX 4, 5 HANG POWER CLEAN 2 . E2MOM X 4, 8 BACK STEP LUNGES 3 . E4MOM X 4, 5 ONE LEG DEAD LIFTS + 8 BULGARIAN SPLIT SQUATS (OPTIONAL BAR / BACK RACK) 4 […]
21/9/2023
1 . e2mom x 5 1 squat clean + 1 front squat, 60-80% 2 . 3 rounds of 15 c2b pull ups + 10 hang power snatches 3 . 3 sets of 20 starfish + 20 alternative leg raises + […]
20/9/2023
1 . e2mom x 5 5 reps dead lift 60-70% 2 . 5 rounds of 10 db dead lifts 10 strict hspu 20 air squats rest 1 min
19/9/2023
BARBELL LOVERS 1 . E2MOM X 4, 5 HANG POWER SNATCHES 2 . E2MOM X 4, 8 SNATCH PULL (BAR BELLOW THE KNEE – DON’T TOUCH THE GROUND) 3 . E4MOM X 3, 12 DB BENCH PRESSES + 15 DIAMOND […]
18/9/2023
1 . e2mom x 5 5 back squats 70-80% 2 . 2 rounds of 10 thrusters + 25 t2b + 10 thrusters rest 1 min 15 s2o + 50 du / 100 su + 15 s2o rest 2 min
19/9/2023
1 . e2mom x 5 1 squat snatch + ohs 70-85% 2 . 10 min amrap of 8 burpees box hump over 4 wall walks / 8 m hs walk 16 db hang power clean & jerks 3 . 3 […]
15/9/2023
1 . e2mom x 4 8 strict press 60% 2 . e2mom x 4 8 push press 3 . 3 rounds of 1 min row 1min sit ups 1 min box step overs with a kb 1min wall ball 1 […]
14/9/2023
1 . e2mom x 5 1 squat clean + 1 front squat 2 . e2mom x 4 10 dead lifts 50-60% 3 . 30-20-10 reps of 1 arm oh walking lunges with a db alternative db snatches
13/9/2023
1 . gymnastic practice emom 5 min 15sec straight hands ring support emom 5 min 15 sec bottom ring support emom 5 min 5 kip swings 2 . emom 16 min 1st min, 12/9 cal row 2nd min, 10 t2b […]
12/9/2023
1 . e2mom x 5 1 squat snatch + 1ohs 2 . for time 50 wall ball 40 burpees 30 pull ups 20 step over the box 10 wall walks
11/9/2023
1 . e2mom x 5 8 back squats 50-70% 2 . 4 rounds of 500m run 25 kb swings 15 ring dips or 25 push ups
9/9/2023
Engine In teams of 2 5 rounds for time of 36/28 cal Bikeerg 36/28 cal row 36/28 cal Skierg 36/28 cal air bike Men split reps 18-18 Women 14-14 Time cap 45′
