1. In teams of 3
30 minutes amrap
No 1 runs 800 m
No2 amrap 5 burpees + 1 rope climb
No 3 amrap 5 db clean + 5 box jumps
2. 3 sets of
10 biceps barbell curl
10 banded triceps extensions
10 shoulder db lateral raises
1 . e2mom x 5
10 strict press 65-75%
2 . 12 min amrap
8 Devil press
16 db back step lunges
12 t2b
3. 3 sets of
10 bend over row
10 ring push ups
1 . e1,5mom x 6
1 power clean + 1squat clean
75-75-80-80-85-85%
2 . Emom 20 minutes
From 0-5 10 thrusters
From 5-10 10 burpees over bar
From 10-15 10 pull ups
From 15-20 5 thrusters + 5 burpees + 5 pull ups
Scale reps depe…
1 . e2,5mom x4
10 dead lift 65%
2 . emom 24 min
1st min 12/8 cal
2nd min 3-5 ring muscle ups/ 10 dips
3rd min 14 wall ball lunges
4th min 5-8m hs walk/ 3-4 wall walks
5th min 15 kb swings
6th min 4-7 bar muscle ups/ 10 pull…
1 . e1,5mom x 6
1 power snatch + 1 squat snatch
75-75-80-80-85-85%
2 . 18 min amrap
50 heavy rope jumps
20 goblet back step lunges
10 deficit hspu
2 legless rope climbs
1 . e2mom x 5
7 back squats 80-82,5%
2 . 3 rounds of
15 ohs
15 c2b pull ups
15 hang power clean
15 t2b
4×5 min rounds 1 min rest
Every round
1 min row
1 min wall ball
1 min kb swings
1 min push press
1 min sit ups
Count each exercise total min reps
1. E2mom x 5
8-6-4-3-3 reps push press
70-75-80-85-90%
2. Age group test 4 semifinals
15 min time cap:
20 burpee box jump-overs
2 rounds of:
20 kettlebell box step-ups
2 rope climbs
2 rounds of:
20 kettlebell goblet squats
…
1. E1,5mom x 6
1 hang squat clean + 1 front squat
2. Emom 20 min
1st min 13/9 cal row
2nd min 4 wall walks
3rd min 10 db power clean
4th min 16 back step lunges with a plate overhead
1. E2mom x 5
5-4-3-2-2 reps dead lift
65-70-75-80-85 %
2. 15 min time cap
50 t2b
500-m run
50 wall ball shots
500 m run
50 kb swings
1. E1,5mom x 6
1 hang squat snatch + 1 ohs
2. 4 x 5 min rounds of
15/11 cal row
15 burpees over the box
25 pull-ups
Scale reps for beginners
1. E2mom x 5
5-4-3-2-2 reps back squat
70-75-80-85-90 %
2. 5 rounds for time of
50 du
16 alternative db snatches
Scale option
50 single unders
16 alternative db snatches
6 x 4 min rounds + 2 min rest
15/11 cal row
Then amrap 2 wall walks + 4 hang power clean
1. E2mom x 5
8 push press
55-60-65-70-70%
2. 21-15-9 reps for time of
Thrusters
Burpees over bar
T2b or v-ups
1. E1,5mom x 6
1 power clean + 1 hang squat clean + 1 front squat
2. 18 min amrap
5 ring Muscle-ups / 10 dips
8 weighted step over the box
8x5m sattle sprints =40m
1. E2mom x 5
8 reps dead lift
60-62,5-65-67,5-70%
2. Emom 20 min
1 min 10 hang squat db clean
2 min 13/9 cal row
3 min 10 t2b
4 min 10 hspu / 15 hand release push ups
1. E1,5mom x 6
1 snatch pull – 1 squat snatch – 1 ohs
For time
50-40-30-20-10 reps
Du & sit ups
Double reps for single unders
1. E2mom x5
5-5-3-3-3 reps back squat
70-75-80-85-87,5 %
2. 5 x 3 min rounds, 1 min rest between rounds 19 min total time
3 min amrap
3 hang power clean
6 push ups
9 air squats
1 . e1,5mom x 6
1 power clean + 1 squat clean
2 . for time
500 m run
5 rounds of db DT
500m run
10 rounds of cindy
db DT= 12 db dead lift + 9 db hang power clean + 6 db s2o
cindy = 5 pull ups+ 10 push ups+ 15 air squats
1. E1,5mom x 6
1 power clean + 1 squat clean
60-65-70-75-80 of max squat clean
2. In teams of 3
3 rounds each of
15 thrusters
15 t2b
Then 3 rounds each of
20 alternative db snatches
15 pull ups
1 . e1,5mom x 6
1 power snatch + 1 squat snatch
2 . 15 min amrap
15 hspu
15 box jumps
5 wall walks
5 burpees box jumps over
scale opotion
15 hand release push ups
15 step ups
3 wall walks
5 burpees step over the box
1 . e2mom x 5
5-4-3-2-2 reps of snatch dead lift
80-90-100-110-120% of max snatch
2 . 4 min amrap
7 hang power clean + 7 burpees over bar
rest 2 min
4 min amrap
7 front squats + 7 burpees over bar
rest 2 min
4 min amrap
…
1 . e2mom x 5
5-4-3-2-2 reps of front squats
70-75-80-85-90 %
2 . 15 min amrap
35 du / 50 su
15 kb swings
10 burpees
15 wall ball
1. E2mom x 5
10 strict press
55-57,5-60-62,5-65%
2. In teams of 2
18 min amrap
Split reps as you want
40 db Squat cleans
40 pull ups
40 step ups with 1 db in goblet position
40 ring dips
1. E1,5mom x 6
1 dead lift + 1 hang squat clean + 1 front squat + 1 push jerk
2. Emom 20 min
1st min 12 wall ball
2nd min 12/8 cal
3rd min 10 t2b
4th min 50 du
1 . e2mom x 5
5-4-3-2-2 reps dead lift
60-65-70-75-80%
2 . 5 rounds for time of
7 bar muscle ups
15 burpees
20 kb swings
scale option
scale reps for muscle ups or 12 c2b pull ups
1. E1,5mom x 6
1 snatch pull + 1 hang squat snatch + 1 ohs
2. 20 min time cap
40/30 cal row
10 rope climbs
40 hang power clean and jerk
40 box jumps over
1000m run
1. E2mom x 5
5-4-3-2-2 reps back squat
70-75-80-85-90 %
2. 15 min amrap
10 hspu or 10 hand release push ups
20 weighted walking lunges
30 sit ups with a medball
1 . e2mom x 5 strict press
10-10-8-8-6 reps
55-55-60-60-65%
2 . in teams of 3 30 min amrap
partner 1, runs 750m
partner 2, does amrap cal row
partner 3, does amrap of 2 wall walks + 1 rope climb
1. E1,5mom x 6
2 power snatch
60-65-70-75-80-85%
2. 3 rounds of
30 db snatches
30 t2b
scale option
3 rounds of
20 db snatches
20 hanging knee raises
1. E1,5mom x 5
2 power clean + 1 push jerk
2. e2mom x 4
7 dead lift
60-65-70-70%
3. 8 min ladder
1-1, 2-2, 3-3, 4-4…
thrusters and burpees over bar
1. E2mom x 5
5 front squats
65-70-75-80-85%
2. 22 min amrap
20 kb swings
15 c2b pull ups
10 one arm devil presses
1 . e1,5mom x 6
1 power snatch + 2 hang power snatches
2 . 3 rounds of
500m run
15 pull ups
15 s2o
1 . e2mom x 5
8 dead lift
50-60-60-65-65%
2 . emom 20 min
1st min 12-15 wall ball
2nd min 12/8 cal
3rd min 8-10 t2b
4th min 35-50 du
1 . e1,5mom x 6
1 power clean + 2 hang power clean
2 . 9 min ladder
Kb snatches and burpees
2-4-6-8-10….
2=1L+1R kb snatch
3 . 3 sets of 10 ring dips
30 sec chin over bar hold
1 . e2mom x 5
5 back squats
60-65-70-75-80 %
2 . in teams of 3
500 /400 m row
15 burpees over row
20 hang power clean & jerk
15 burpees over row
500/400 m row
1 . e4mom x 4
20/14 cal – 15 wall bal – 10 hang power clean
2 . 21-15-9 reps for time of
db thrusters – burpees
3 . 3 rounds of
10 db lateral raises
10 barbell biceps curl
10 overhead triceps extensions
1 . e2mom x 5
3 push press
70-75-80-85-90%
2 . 20 min amrap
teams of 2 one round each
9 front squats
7 burpee pull ups
5 wall walks
1 . e1,5mom x 6
1 power snatch + 1 squat snatch
60-70-75-80-82,5-82,5% of max squat snatch
2 . 20 min amrap
50 burpees
50/40 cal row
50 box jumps
50 alternative db snatches
50 db one arm thrusters
1 . e2mom x 5
3 snatch dead lift
90-120% of max snatch
2 . emom 20 min
1st min 13/10 cal row
2nd min 15 wall ball
3rd min 8-10 one arm devil presses
4th min 10-12 push press
1. E1,5mom x 6
1 power clean + 1 squat clean
2. 10-minute AMRAP:
6 chest-to-wall handstand push-ups or 3 wall walks
9 v-ups
12 box jumps
3. 3 sets of
10 barbell bend over rows
10 ring dips
1. E2mom x 5
5-4-3-2-2 reps front squats
70-75-80-85-90 %
2. All for time:
3 rounds of:
2 x 8m dumbbell walking lunge (hang position)
20 toes-to-bars
Immediately followed by:
2 rounds of:
2 x 8m dumbbell walking lunge (rack po…
1 . e2mom x 5
2 split jerks 60-80% of max split jerk
beginers: practice movement with a pvc pipe or an empty bar behind neck 4-5 reps every 2 min
4 reps every 2 minutes
2 . emom 20 min
1st min 12 alternative db snatches
2nd min 1…
1 . e1,5mom x 6
1 dead lift – 1 hang squat clean – 1+1 back step lunge
2 . for time
21 jumps over the box
9 wall walks
15 jumps over the box
15 chest to wall hspu / 30 hand release push ups
9 jumps over the box
4×5 m hs wal…
1 . e2mom x 5
5-4-3-2-2 reps dead lift
65-75-80-80-82,5%
2 . for time – time cap 8 min
20-15-10-5 reps of
burpees & wall ball
3 . e1,5mom x 3, 0-4,5 min
20-30 sec chin over bar hold
e1,5mom x 3, 4,5-9 min
7-10 banded…
1 . e1,5mom x 6
1 muscle snatch – 1 snatch balance – 2 ohs
55-60-65-70-70-72,5% of max squat snatch
2 . e4mom x 5
20/14 cal row one minute time cap
10 hang power snatches*
5 ring muscle ups / 10 dips
*hang power snatches sould…
1 . e2mom x 5
5-4-3-2-2 reps back squat
70-75-80-85-90%
2 . for time, 23 min cap
6 rounds cindy
3 rounds db DT
4 rounds cindy
2 rounds db DT
2 rounds cindy
1 round db DT
cindy= 5 pull-ups, 10 push-ups and 15 squats
…
1 . e2mom x 5
5-4-3-2-2 reps push jerk
50-60-70-80-85%
2 . e3mom x 6
15 thrusters + 50 du
1 . e1,5mom x 6
1 power clean + 1 squat clean
2 . emom 20 min
1st min 12/9 cal
2nd min 12-15 wall ball
3rd min 10-12 burpees
4th min 12-15 kb swings
1. E2mom x 5
5 reps dead lift
70-75-80-80-80%
2. For time
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs
WARM UP
3 rounds of
20 crossovers + 10 pvc passthrough + 10 ohs + 10 v-ups + 10 back extensions
1. E1,5mom x 6
3 snatch pull + 3 muscle snatches
2. 12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm …
1. E2mom x 5
3-3-2-2-2 reps front squats
70-75-80-85-90%
2. For time
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet or 9 wall walks
15 front squats, weight 2
15 ring muscle-ups or 15 pull ups + 15 dips
21 front squa…
1. E3mom x 4
15/11 cal row
15 sit ups
15 push ups
2. In 15 minutes
12-9-6 reps of
front squats, hang power clean and s2o
then amrap
2 rope climbs
10 kb swing
15 air squats
1. E1,5mom x 6
1 power clean + 1 hang power clean
2. 14 min amrap
10 one arm devil press
15 wall ball
40 du
Scale option
10 db snatches
15 wall ball
40 single unders
3. 3 sets of
15 strict ring rows
15 triceps d…
1a . e1,5mom x 4, 5 push press, 70-75-80-80%
1b . e2mom x 3, 10 strict press, 60%
2 . in 20 min amrap of
20 db thrusters
20 burpees
15 box jumps over
5 muscle ups /10 dips
1. E2mom x5
4 dead stop dead lift
60-75%
2. 15 min amrap
20 kb swings
10 push ups
5 c2b pull ups
1. E1,5mom x 6
1 power snatch + 1 hang power snatch
2. Emom 21 min
1st min 10 thrusters
2nd min 15 hspu
3rd min 15 Wall ball
4th min 50 du
5th min 12 burpees
6th min 12 alternative db snatches
7th min rest
1. E2mom x5
5-5-3-3-3 reps back squat
70-75-80-85-90%
2. In 10 min time cap
30-20-10
Front rack Walking lunges
T2b
3. 3 sets e3mom
15 banded pull down
20-30 sec chin over bar hold
1 . E2mom x 4
5 front squats
2. 10 min to build this compex
1 dead lift+ 1 hang squat clean+ 1 front squat+ (1+1) back step lunge
3 . e4mom x 5
20 cal row
10 d-ball clean
or 10 clean & jerk touch & go 45/32kg
4 . 3 …
in teams of 2 for time
2000/1500m row
40 synchro burpees
2000/1500m row
50 synchro wall ball
2000/1500m row
60 synchro push ups
1 . e1,5mom x 5
2 power clean, not touch and go
2 . e3mom x 4
30 strokes on the row hard and fast
20 jump squats
3 . 3 sets of
8-12 banded strict chin ups
8-12 ring dips
1 . e2mom x 5
10 strict press 55-65%
2 . in teams of 2 split reps as you want
100/70 cal row
80 wall ball
60 t2b
80 db thrusters
60 t2b
80 wall ball
100/70 cal row
1. E2mom x 5
5 dead lift 65-70% + 10 box jumps
2. E3mom x 5
15 burpees box jumps over
10 hang power clean
5 bar muscle ups
Scale option
15 burpees
10 hang power clean
5 banded bar muscle ups or
5 banded chest to bar p…
1 . e1,5mom x 5
2 snatch balance + 2 ohs
2 . emom 20 min
1st min 12 t2b
2nd min 12 push press
3rd min 12/9 cal or 40 sec max row
4th min 3 db squat snatches each hand
1 . e2mom x5
8 back squat, 50-55-60-65-70%
2 . for time
4-3-2-1 rope climbs
20-16-12-8 thrusters
20-16-12-8 c2b pull ups
1 . in teams of 2, split reps as you want
2000/1600 m row
60 db snatches
60 2 db squat clean
150 sit ups
60 2 db squat clean
60 db snatches
2000/1600 m row
2 . 3 sets of
15 barbell bend row
15 db bench press or floor …
1. 10 min to build a heavy snatch
2 . 23.3 open workout
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2…
warm up 3 rounds of
2 turkish get up each side
6 windmill each side
8 cossack squats each leg
15 kb swings
8 world greatest strech each side
1 . e2mom x 5
5-5-3-3-3 dead lift 60-65-70-75-80%
2 . 5 rounds for time of
3 tu…
1 . e1,5mom x 6
1 power snatch + 1 hang power snatch
2 . emom 21 min
1st min 12 c2b pull ups
2nd min 12 thrusters
3rd min 12 strict hspu
4th min 15 kb swings
5th min 16 db snatches
6th min 60 du / 80 su
7th min rest
1 . e2mom x 5
3 front squats 70-75-80-82,5-85%
2 .e5mom x 4
15/11 cal row
10 one arm devil press
10 one arm db ste over the box
10 t2b
1 . e3mom x 4
8 thrusters + 2-3 rope climbs
2 . 23.2 part A open workout
in 15 minutes as many reps as possible of
5 burpee pull ups
10 sattle sprints
add 5 reps of burpee pull ups each round
Scale option
in 15 minutes as m…
1a . e1,5mom x4
5 clean pull, 1st starts from the ground the rest bellow the knee
1b . e1,5mom x4
1 power clean + 2 hang power clean
2 . emom 16 min
1st min 10-15 burpees oer bar
2nd min 10-15 db push press
3rd min 10-21 cal
…
1 . e3mom x 4
8 dead lift 50-55% + 10 hspu or 20 hand release push ups
2 . 18 min amrap
14 alt db snatches
12 burpees
10 step over the box
8 t2b
1 . A. e1,5mom x 4
5 snatch pull 1st bar starts from the ground the rest below the knee
B. e1,5mom x 4
5 hang power snatch
2 . 30-20-10 reps for time
pull ups
front rack walking lunges with one kb
kb swings
time cap 10 min
1 . e2mom x 5
4 front squats
60-65-70-75-80%
2 . 23.1 open workout
14 min amrap
60 cal
50 t2b
40 wall
30 power clean
20 ring muscle ups
Scale option
60 cal
50 sit ups
40 wall ball
30 hang power clean
20…
1 . 4 rounds of
50 du
20 cal
10 db squat clean 22,5/15 kg
rest 2 min
2 . 15 min to build a heavy
1 hang squat snatch + 1 ohs
3 . rowing intervals
4 sets of
300m under 1:50
200m under 2:05
150m full speed
rest 3 min
1 . 3 rounds
50 du / 100 su
15/11 cal row
12 db squat clean
rest 2 min
2 . emom 14 min
40 sec work – 20 sec rest
1st min cal
2nd min burpees
1 . e2mom x 5
4 ohs squats 60-65-70-72,5-75%
of max squat snatch
2 . emom 20 min
1st min 8 hang power clean
2nd min 12 step over the box
3rd min 15/11 cal
4th min rest
1 . e2mom x 5
3 dead lift 70-75-80-85-87,5%
2 . e3mom x 5
10 thrusters
15 burpees over bar
15 pull ups
scale reps for beginers (10 reps all exercises)
3 . 3×20-30 sec straight arms ring support
3×10-15 sec bottom position r…
1 . e2,5mom x 4
2-3 rope climb (try legless at start and when you get tired use legs)
10 strict hspu or 20 push ups
2 . e1,5mom x 5
5 hang power clean + 5 front squats
all 10 reps must be unbroken
3 . in 9 min amrap of this ladde…
1 . e2mom x 4
10 hang power snatches
use a weight that you can do all the sets unbroken
2 . in teams of two, for time
split reps as you want
140 air squats
120 kb swings
100 cal row
80 s2o
60 ohs
40 burpees over the box
1 . e2mom x 5
6 back squats 60-65-70-75-77,5%
2 . for time, 10 min cap
30-20-10 reps of
db snatches
wall ball
t2b
3 . 3×10 strict banded pull ups
rest 1 min
1. 4 rounds each for time of
15 cal row
15 burpees over the box
15 wall ball
10 dead lift 90/65kg
Rest 2 min after each round
2. E1,5mom x 5
3 tng power clean + 1 push jerk 60-70% of max power clean
3. FOR TIME 16′
…
1. E4mom x 4
15/11 cal
15 burpees over box
15 db power clean
2. 4 sets of
8-10 banded chin ups
12-15 tricep dips
1. E2mom x 4
10 strict presses 60-65% of max strict press
2. 3 rounds for time of
15 t2b
10 front squats
10 c2b pull ups
10 push press
Scale option
15 v ups
10 goblet squats
10 ring rows
10 push press
1. E1,5mom x 6
1 power clean + 1 hang power clean + 1 hang squat clean 60-65-70-75-75% of max power clean
2. Emom 20 min
1st min 12 Thrusters
2nd min 13/9 Cal row
3rd min 12 Overhead walking lunges
4th min 15 kb Swings
Scale r…
1 . Emom x3 x 15 sec ring support hold
Emom x 3×15 bottom ring support hold
emom x 5 min
3-5 ring muscle ups
or ring muscle ups drill
2 . e2mom x 5
4 dead lift
60-70-75-80-85%
3 . 4 rounds for time
9 min time cap
20 w…
1 . e1,5mom x 6
1 power snatch + 1 squat snatch
70-72,5-75-77,5-80-80% of max power snatch
2 . for time
5 rounds of cindy
5 snatches 60% of max snatch
4 rounds of cindy
4 snatch
3 rounds of cindy
3 snatches
1 round of…
1 . e2mom x 5
5 front squats 65-70-75-80-80%
2 . 15 min amrap
10 pull ups
50 du / 75 su
10 push press
15 burpees
1. E1,5mom x 5
1 power clean + 2 hang power clean
2. 9 min amrap ladder
1-1, 2-2, 3-3……
thrusters and burpees over bar
3. 3 sets of
15 db chest press and
15 bend over row
1 . E2mom x 5
10 strict presses 50-55-57,5-60-60%
2 . Emom 20 min
1st min 12/8 cal
2nd min 8 step over the box with 2 db
3rd min 12 c2b pull ups
4th min 15 kb swings
1. E2mom x 5
8 dead lift
50-60-65-70-70%
2. E3mom x 6
7 muscle ups
10 hang power snatches
75 du
Scale option :
A. scale reps
5 muscle up
7 hang powr snatches
50du
B. 14 dips
10 hang power snatches
75 singl…
1. E1,5mom x 6
2 snatch balance + 2 ohs
2. 18 min amrap
20 kb swings
15 t2b / 15 v-ups
20 wall ball
15 push ups
1. E2mom x 5
8 Back squat
60-65-70-72,5-72,5%
2. 12 min amrap
12 alternative db snatches
10 burpees over db
8 deficit hspu / 12 push ups
3. Emom x 5
Butterfly kip drill on a box
5-7 reps trying to find the motion of the …
1 . 30-20-10 reps for time of
front rack walking lunges & t2b
2 . 3 sets every 3 min
10 strict ring rows + 10 barbell bend over row
3 . 3 sets every 3 min
15 banded face pulls + 15 barbell biceps curl
1 . e2momx 4
2 snatch balance + 2 ohs 60-70%
2 . e1,5mom x 3
5 snatch pull 60-70%
3 . emom 20 mim
1st min 4-6 wall walks
2nd min 13-9 cal row
3rd min 10 reps of dual db snatches (2 db)
4th min 8 step over the box with one k…
1a . 3 x 15-20 sec chin over bar hold
1b . emom 5 min, butterfly kip drill
1c . every 30 sec x 10
3-5 reps butterfly chest to bar pull ups
2 . 12 min amrap
12 thrusters
12 c2b pull ups*
12 burpees
*if 12 is not possible kee…
1 . e2mom x 5
5 dead stop dead lift 60-70%
2 . e2,5mom x 5
10 push presss 50-60% + 15 push ups
3 . 30-20-10 reps for time of
alt db snatches & burpees
1 . e2mom x 5
2 hang power clean + 4 front squats
2 . 21-15-9 reps for time of
power clean + ring dips
3 . 3 rounds of
15-20 sec l-sit hold
30 hollow hold
10 toes up romanian dead lift
1 . e2mom x 5
4 back squats 65-70-75-80-85%
2 . e3mom x 5
2 rounds of 10 ohs + 10 c2b pull ups
every 3 minutes try to increase 2 reps if is possible
ex. 12 ohs + 12 c2b pull ups
scale option:
10 ohs + 10 banded pull ups or 10 …
1 . 3 rounds each for time of
20/14 cal + 20 kb swings + 20 burpees
rest 2 min after each round
2 . 3 rounds not for time* of
10 upright row + 10 banded strict chin ups
3 . 3 rounds not for time* of
10 bulgarian split squats + 20…
1a. E2mom x 4
5-3-2-2 reps strict press
70-75-80-85%
1b. E2mom x 3
use the heaviest weight of strict press and perform one unbroken set of max rep push press every 2 minutes
2. for time
40-30 cal row
40 front rack front step l…
1a . e1,5mom x 4
1 power snatch + 2 snatch balance + 2 ohs
60-65-70-70% of max snatch
1b . e1,5mom x 4
4 snatch pull 75-80 % of max snatch
2 . 15 min amrap
12 alt db snatches
5 burpee pull ups
40 du
scale option
12 al…
1a . e1,5mom x 3
20-30 sec chin over bar hold
1b .e1,5mom x 4
buttefly kip drill
1c . emom 5 min
practice butterfly or kipping chest to bar pull ups
unbroken reps good technique
2 . emom 20 min
1st min 15 kb swings
2nd m…
1. E2momx5 10 minutes
2 back squat 80-95%
2. Emom 5 minutes
8 power clean 40% of max power clean
3. 3×3 min amrap
A. 0-3 min 9 power clean
9 box jumps
Min 3 start 20 wall ball
Min 4-7 rest
B. Min 7-10
12 power clean
12 box jump
Min 10-…
1. E1,5mom x 6
1 hang squat clean – 2 front squats – 1 s2o
2. 15 min amrap
15 s2o – 10 burpees over bar – 5 c2b pull ups
Scale option
10 s2o – 10 burpees – 5 pull ups or 5 ring rows
1 . 3 rounds of
15/11 cal row
14 step over the box with one db
25 push ups
2 min rest
2 . e3mom x 3
10 bend row
10 strict ring rows
3 . e3mom x 3
15 barbell biceps curls
15 triceps dips
1 . e3mom x 4
8 dead lifts + 10 box jumps
60% of last 2 reps dead lift 4/1/23
2 . emom 5 min
t2b, practice t2b and build a number of reps that you can maintain a good form of techique
3 . 30-20-10 reps for time of
s2o & t2b /…
1 . Muscle ups practice
a. 3 x 15-20 sec ring support hold
b. 3 x 15-20 sec bottom of rings dip hold
c. 3 x 10 ring kip swings
2 . e2mom x 5
10-8-6-6-6 reps of strict press
60-62,5-65-67,5-70% of max strict press
3 . emom 10 m…
1 . e1,5mom x 4, 0-6 min
2 snatch balance + 2 ohs
50-60% of max snatch
emom 5 min, 6-11 min
10 hang power snatches 50-55% of max snatch
2 . in teams of 2 one round each 25 min time cap
30 total rounds for time
2 hang squat cle…
1. E1,5mom x 4
3 clean pull 80 – 100 %of max clean
E1,5mom x5
2x 2 squat clean + 2 split jerk
3x 2 squat clean + 1 split jerk
60-80% of max clean
2. 2 rounds of
15 burpees over bar+ 2 legless rope climbs + 4 hang power snatche…
1. E2mom x 6
5-3-2-2-2-2 reps back squat
start at 80% and build a heavy 2 rep
2. 40 sec cap for all exercises
Emom x 5
10 thrusters
Into emom x 5
12 t2b / 12 k2e / 12 v-ups
Into emom x 5
15 wall ball
Into emom x 5
…
1. 3 rounds of
20/15 Cal row + 5 rounds of
3 hang power clean
6 push ups
9 air squats
rest 2 minutes after each round
Into a 4th round of
20/15 cal row
15 hang power clean
30 push ups
45 air squats
2. 3 sets of
…
1 . e1,5mom x 5
1 power snatch + 1 hang squat snatch + 1 ohs
65-70-70-75-75%
2 . e2mom x 3
10 push press 70%
3 . emom 20 min
1st min 8 thrusters
2nd min 14/10 cal row
3rd min 8 burpees over the box
4th min 50 du / 75 su
1 . e2mom x 6
5-5-3-3-2-2 reps dead lift
65-70-75-80-85-90%
2 . for time
22-16-8 reps step over the box with 2 db
22-16-8 reps deficit hspu
11-8-4 bar muscle ups
scale option
22-16-8 reps step over the box with 1 db
22-1…
1. E1,5mom x 4
4 clean pull
Into e1,5mom x 5
1 squat clean + 1 hang squat clean
2. 13 min amrap
15 pull ups
20 wall ball
25 box jumps
50 du
scale option
15 ring rows
20 wall ball
25 box step ups
75 su
1. E2mom x 4 0-8 min
6 front squats 75%
Into e2mom x 3 8-14 min
3 front squats with slow eccentric and 3 sec pause 65%
2. 12 min amrap
15 t2b
5 wall walks
2 rope climbs
Scale option
15 k2e or 15 v-ups
10 push ups
2…
1a. E2mom x 5
5-4-3-2-2 reps push press
70-75-80-85-90%
1b. E1,5mom x5
3 clean pull 80% of max clean
2. Emom 20 min
1st min 14/10 cal row
2nd min 8 db box step over
3rd min 50 du / 50 su
4th min 10 s2o
1. E1,5mom x 6
5-5-4-4-3-3 reps ohs
60-65-70-75-80-80%
E2mom x 4
2 squat snatches 60-85%
beginers 3-4 hang powert snatches
2 . FOR TIME 16′
10 TTB-5 C2B
8 CLEAN & SHOULDER TO OVERHEAD
12 BARBELL FACING BURPEES OVER
10 T…
1. Emom x 6
1 squat clean + 1 split jerk 75%
2. E2mom x 5
6-6-5-4-3 reps dead lift
65-70-75-80-85%
3. for time 15 min time cap
40-30-20-10 reps wall ball
80-60-40-20 reps du
4-6-8-10 bar muscle ups
scale option
40-30-…
1. Emom x 6
6 back squats 60%
Directly into
E2mom x 4
4 front squats 80%
2a. 4 min amrap
20/14 cal row
15 burpees over the box
max reps hang clean & s2o
2b. 4 min amrap
20/14 cal row
15 burpees over the box
…
1a . e1,5mom x 4
4 snatch pull 80% of max snatch
1b . e1,5mom x 3
1 power snatch + 5 ohs 65-75-80% of max snatch
1c . e1,5mom x 4
2 squat snatch
2 . for time
40 pull ups
80 du
20 thrusters
30 burpees over the box
2…
1 . 15 min to find 2 RM dead lift
SCALE: 5 RM (less than 6 months)
2 . 6 min amrap
s20 & burpees over bar ladder
1-1, 2-2, 3-3, 4-4, 5-5………
4 min rest
6 min amrap
wall ball shots & db snatches
2-2, 4-4, 6-6, 8…
1 . emom x 9, 1 power clean
0-3 min 70%
3-6 min 80%
6-9 min 90% of TUESDAY 13 DECEMBER
2 . emom 24 min
1st min 5 hang power clean 70% of TUESDAY 13 DECEMBER
2nd min 200/160 m row or 40 sec max metres
3rd min 7 deficit hspu…
1 . e2mom x 6
3-3-2-2-2-10 reps strict press
75-80-85-90-95-70%
2 . for time with one db
10 bar muscle ups – 30 db thrusters – 50 du
20 c2b – 20 db thrusters – 50 du
30 pull ups – 10 db thrusters – 50 du
scale option
10 ban…
1 . e1,5mom x 5, 0-7,5 min
5 back squats 72,5%
e2mom x 3, 8-14 min
5 front squats 72,5%
2 . emom 5 min
15/11 cal row or 40 sec row as many cal as you can
directly into
emom 5 min
15 t2b
directly into
emom 5 min
5 h…
emom 6 total rounds
1st min 13/10 cal row or 40 sec
2nd min 15 kb swings
3rd min 11/8 cal air bike or 40 sec
4th min 2 rope climbs
5th min 13 burpees
6th rest
1 . emom 7 min
1 power snatch 70-90%
2 . 5 rounds for time
10 step over the box with one kb
10 hang power clean & jerks
25 sit ups
1 . e2mom x 7
5-5-3-3-2-2-2 reps dead lift
2 . for time
100 du / 150 su
50 wall ball
50 burpees
50 s2o
50/35 cal
50 alt db snatches
100 du / 150 su
scale option:
100 su
30 wall ball
30 burpees
30 s2o
30…
1. e1,5mom x 5
2 strict press 80%
2. e2mom 3-2-2
split jerk 70-75-80%
3. For time
5-4-3 reps rope climbs
25-20-15 reps hspu
50-40-30 reps air squats
scale option
5-4-3 reps rope walks
25-20-15 hand release push ups
…
1 . e1,5mom x 6
1 power clean
Scale option: 3 hang power clean
2 . emom 24 min
1st min 4 wall walks
2nd min 14/10 cal (40 sec max)
3rd min 15 pull ups*
4th min 50 du
*pick a number that you can maintain for all rounds
…
1 . e1,5mom x 5
5 reps back squat 70%
then e2mom x 3
5 reps front squat 80%
2 . in 10 min
21-15-9 reps of
wall ball and kb swings
then amrap
5 db thrusters + 5 burpees
change hand each round
1. 15 min to build a heavy squat snatch
2. emom 6 minutes
6 reps back squat 65%
3. GYMNASTICS
emom x 6
a . bar muscle ups 5-8 reps
b . emom 5 min
1-2 l-sit rope climb
4. A. 6 min amrap
10 cal
10 t2b
10 burpees
r…
1 . e1,5mom x 6
3 hang power clean
2 . 4 min amrap
10/7 cal row – 10 swings
2 min rest
4 min amrap
25 du – 15 vups
2 min rest
4 min amrap
9 box jumps
6 one arm devil press
1. e1,5mom x 6
2 squat clean + 1 jerk
60-65-70-75-80-80%
2. e2mom x 5
5-5-3-3-2 reps dead lift
75-80-85-87,5-90%
3. 21-15-9 reps for time of
Strict pull ups and strict ring dips (use a 10 kg vest)
scale option :
21-15-9 …
1 . emom 24 min
1st min 1 round macho man*
2nd min 13/9 cal
3rd min 10 hspu or 15 hand release push ups
4th min 15 kb swings
*macho man= 3 power clean + 3 front squats + 3 s2o
2 . 3 sets of
15 tricep dips
15 hammer curl
1 . e1,5mom x 4, 0-6 min
5-4-3-3 ohs 60-70-80-85% of max ohs
e1,5mom 5, 6-13,5 min
2-2-1-1-1 reps squat snatch
70-75-80-85-90%
beginners e1,5mom, 3 hang power snatches
2 . 12 min amrap
12 pull ups
8 oh walking lunges right …
1 . e2mom 10 min
5 strict press
start at 75% and try to find your 5RM
2 . 18 min time cap
40/30 cal
50 t2b
60 wall ball
50 s2o (75% of your 5rm)
40 burpees over bar
beginers option:
30/22 cal
40 sit ups
50 air s…
1 . e2mom 14 min
5-5-3-3-2-2-2 reps back squat
75-80-85-90-92,5-95-97,5%
2 . 3 rounds for time of
12 hang power snatches
3 legless rope climbs
12 ohs
3 rope climbs
scale option:
12 hang power snatches
20 strict ring r…
1 . e1,5mom x 4
2 power clean + 1 power jerk
50-60-65-70% then
e1,5mom x 5
1 clean & jerk
80-85-90-95-95%
2 . 3 rounds each for time
300m row
10 dead lift 100/65kg
20 box jumps 70/50cm
rest 2 min
3 . for time
…
1 . e2mom x 5
3 hang power clean
2 . for time
40-30-20-10 du / 80-60-40-20 su
40-30-20-10 wall ball
40-30-20-10 sit ups
1 . e1,5mom x 6
1 hang power snatch + 1 hang squat snatch
60-65-70-75-80-80%
2 . 5 rounds for time of
12 s2o
12 front squats
12 t2b
3 . 3 sets of
10 banded chin ups
10 db overhead triceps extensions
30 sec superman hold
1 . every 30 sec x 8 0-4 min
1 snatch grip dead lift 120% of max snatch
then e2mom x 3, 4-10 min
10 reps dead lift adding 10/5 kg every set
2 . for time
20-10, 16-8, 12-6, 8-4 reps
db snatches & bar muscle ups
scale option…
1 . e2mom x 5
5-4-3-2-2 reps push jerk
70-75-80-85-90%
2 . 12 min amrap
10 one arm devil press
10 box jumps
10 hspu / 15 hand release push ups
3 . 3 sets of
30 sec l-sit (total time)
30 sec side plank each side
1 . e1,5mom x 6
1 power clean + 1 hang power clean + 1 push jerk
2 . emom 20 min
1st min 13/9 cal row – 11/7 cal air bike
2nd min 15 wall ball
3rd 6 hang power clean
4th min 12 alt db snatches
1 . e2mom x 6
5-5-4-4-3-3 reps front squat
70-75-80-85-90-92,5%
2 . 3 rounds for time
100 du
25 t2b
15 thrusters
scale option::
150 su
25 v-ups
15 thrusters
Warm up 3 rounds for quality of movement
1 minute row
6 windmill each side
10 soots press
10 Romanian dead lift with toes elevated
1. E2mom x 4, 0-8 minute
2 squat snatches
60-70-75-80%
Then e1,5mom x 5, 8-15,5 minute
1 …
1. E2mom x 4
5 hang power snatches
1 legless rope climb
2. 21-15-9 reps for time of
Front squats and burpees over bar
3. 3 sets of
15 barbell biceps curl
15 barbell overhead triceps extensions
1. E1,5mom x 6
1 push press +1 push jerk + 1 split jerk
Beginers : 3 push press
2. 3 rounds for time of
20 wall ball
15 pull ups
10 hang power clean
rest 4 minutes and
1 round for time of
40 wall ball
30 pull ups
2…
1. E1,5mom x 6
1 power clean + 1 squat clean
Beginers : 1 power clean + 1 front squat
2. 10 min amrap
10 box jumps over
20 alternative hang db snatches
3. 3 sets e2,5mom of
10 ring dips or ring push ups
10 db hammer curls
1. E2mom x 6
8-6-4-4-3-3reps dead lift
70-75-80-85-90-90%
2. 5 rounds for time of
1 rope climb
5 bar muscle ups
1 rope climb
10 hang power snatches
Beginers option
5 rounds for time of
2 rope walks
10 ring rows or …
1a . e1,5mom x 4
1 power snatch + 3 ohs
70-75-80-85% of max power snatch
1b. emom 9 min
1 squat snatch
3×70%, 3×75%, 3×80% of max squat snatch
beginers: 1 hang power snatch
2 . 6 rounds for time
6 strict hspu/ 6 pike push u…
1 . e2mom x 6
5-3-2-2-1-10 reps back squat
75-80-85-90-95-70%
2 . 5 rounds for time of
1 round db DT*
1 round CINDY*
DT= 12 db dead lifts+ 9 db hang power cleans+ 6 db s2o
CINDY= 5 pull ups+ 10 push ups+ 15 air squats
1 . e1,5mon x 6
1 power clean + squat clean + 1 split jerk
not touch and go
70-70-80-80-85-85%
2 . 3 rounds each for time of
20/14 cal row
15 burpees box jump over
10 thrusters 50/32, 5kg
5 ring muscle ups
rest 2 min aft…
1 . 3 rounds each for time
15 burpees box jump over
20/14 cal row
15 kb swings
rest 2 min after each round
2 . in teams of 2 for time
50 hang power snatches
100 vups
50 hang power cleans
100 pull ups
50 front squats
…
1 . e2mom x 5
10-8-6-5-5 reps strict press
2 . 8 min amrap
7 hspu / 7 pike push ups / 14 push ups
1 rope climb / 2 rope walks
3 . 3 sets of
15 strict ring rows
20 sec l-sit
8 weighted bulgarian split squats
1 . e1,5mom x 6
1 power snatch + 1 hang squat snatch
65-70-70-75-75-77,5%
2 . emom 20 min
1st min 10 db thrusters
2nd min 10 pull ups
3rd min 13/8 cal row
4th min 40 du
1 . e2mom x 5
10-8-6-5-5 reps dead lift
60-65-70-75-85%
2 . 4 rounds for time
10 hang power clean
25 wall ball
3 . 4 sets of max rep strict hspu
30 sec hollow hold
rest 90 sec
1 . e1,5mon x 6
2 power clean* + 1 push jerk
*not touch and go
70-75-75-80-80-82,5%
2 . for time
100 front rack walking lunges with a kb
80 kb swings
60 t2b / 60 v-ups
40 cal row
20 burpees box jumps over
1 . e2mom 10 min
6-6-3-3-2 reps back squat
70-75-80-85-90%
2 . 4 rounds for time
6 hang power snatches
15 burpees over bar
70 du / 100 su
3 . 3 sets of
10 banded strict pull ups
10 barbell overhead extensions
Warm up wod
3 rounds for quality of movement
15 cal row
10 sots press
15 v-ups
16 alternative jumping lunges
1. E2mom x 6, 1 snatch pull +1 hang squat snatch + 1 squat snatch
60-65-70-75-80-80%
2. Gymnastics
Try one max …
1 . e2mom x 4, 5 ohs
2 . 18 min amrap
15/10 cal row
20 wall ball
25 sit ups
50 du / 100 su
1 . e2mom x 5
1 power clean – 1 squat clean – 1 push jerk
2 . 8 rounds for time
8 strict db presses
8 strict pull ups
3 . 3 sets of
25 v-ups
25 back extensions
20 alternative jumping lunges, back step lunges for beginners
1 . e2mom x5
15-10-8-6-6 reps
dead lift
50-60-70-80-82,5%
2 . emom 20 min
1st min 13/8 cal
2nd min 5 hang squat clean
3rd min 12 burpees
4th min 16 hang db snatches
1 . e2mom x 5
2 squat snatches
60-65-70-75-80%
2 . 3 rounds for time
75du /150 su
30 goblet squats
20 hspu/ 30 hand release push ups
1 . e2mom x 3 0-6 min
10 strict presses 60%
e2mom x 3 6-12 min
10 push presses
70%
2 . min 0-2 amrap cal row
min 2-10 amrap
4 bar muscle ups
4 hang power snatches
min 10-12 amrap du / heavy rope jumps
1. E2mom x 5
5 hang power snatches
1 legless rope climb
2. For time
21-15-9 reps of
Front squats and burpees over bar
3. 3 sets of
15 barbell biceps curl
15 barbell overhead triceps extensions
1 . e2mom 10 min
8-6-4-4-4 reps back squat
70-75-80-85-85%
2 . for time 30-20-10 reps of
1 arm db thrusters – t2b
3 . 3 sets of
12 banded pull ups
15 banded triceps extensions
1 . STRENGTH
e2mom x 6
1 power clean + 2 hang power clean + 3 front squats + 1 push jerk
2 . GYMNASTICS
2a . emom x 5 min
ring muscle ups*
2b. emom x 5
5-8 m handstand walk
2c . emom x 5
bar muscle ups*
*pick a number…
1 . e4mom x 4
15 cal
10 hang power snatches
15 v-ups
2 . 8 min amrap
10 wall ball
10 kb swings
10 sit ups
1. E2mom 10 min
1 power snatch – 1 squat snatch
60-65-70-75-80 %
2. 3 rounds for time of
500 m run
20 alternative db snatches
4 rope climbs
1. E2mom 10 min
10-8-6-6-6 reps dead lift
60-65-70-75-75%
2. 14 min amrap
10 push press
10 kb swings
10 box jumps
1 . e2mom 10 min
1 power clean + 1 push jerk + 1 hang squat clean + 1 split jerk
60-65-70-72,5-75%
beginers option 1 power clean + 1 push press+ 1 front squat + 1 push jerk
2 . 3 rounds for time of
5 wall walks
20 pull ups
30…
1 . e2mom 10 min
10-8-6-4-4 reps push press
60-65-70-75-80%
2 . emom 24 min
13/9 cal row
7 burpees over box
15 wall ball
12 t2b / 15 v-ups
scale reps for beginers
1 . e2mom 10 min
5 reps front squats
70-75-80-85-85%
2 . 8 min amrap of this ladder
one arm devil presses
burpee pull ups
1-1, 2-2, 3-3, 4-4, 5-5…
Beginers option, one arm devil presses & banded pull ups
3 . 3 sets of…
1. E2mom x 6
1 power clean + 1 squat clean + 1 split jerk
65-70-75-80-85-87,5%, it is not touch and go
2. E2mom 10-8-8-6-6-4 reps dead lift
60-70-70-75-75-80%
3. For time 4 rounds of
15 t2b + 15 burpees jump over the box
rest…
1 . e2mom x 5
5 push press
60-65-70-75-77,5%
2 . emom 20 min, 30 sec on – 30 sec off
1st min cal row or bike
2nd min burpees over the box
3rd min du or su
4th min back step lunges with a plate overhead
1 . e2mom x 4
5 ohs
60-65-70-70%
2 . e2,5mom x 5
5 hang power snatches
2 rope climbs
Beginers 10 strict banded pull ups
3 . 4 sets of
10 barbell bend row
8 bulgarian split squats
10 overhead triceps extensions
5000 m run for time
1 . e2mom x 5
1 power clean + 2 hang power clean + 1 push jerk
60-65-70-75-77,5%
2 . in 15 min
75 wall ball
20 bar muscle ups/ 40 pull ups
then amrap
12 alt db snatches
35 du /50 su
1. E2mom x 5
10-8-8-6-6 reps back squat
60-65-70-75-80 %
2. 14 min amrap
15 kb swings
10 hspu/ 15 hand release push ups
10 burpees
1. 10 min to build a heavy
1 squat clean + 1 hang squat clean
2. E2mom x 5
5 front squats
60-70-70-75-80%
3. 8 min amrap
50 du
10 power snatches 50/30kg
4. 4 rounds for time of
20 t2b
10 squat clean 60/40kg
10 hspu
1. E2mom x 4
5 front squats
60-65-70-75%
2. E5mom x 4
15-10 cal row
15 t2b
15 hang power snatches
1. e2mom x 5
12-10-8-6-6 reps dead lift
50-60-65-70-75%
2. 5 min amrap
5 kb snathes each hand
10 back step lunges with the kb in the front rack position
2 min rest
5 min amrap
5 kb clean and jerks + 5 front squats each hand…
1. E2mom x 5
1 hang power clean + 2 hang squat clean
2. in teams of 2
18 min amrap
60/45 cal
60 kb swings
60 box jumps
60 hspu/ 60 hand release push ups
split reps as you want
1. E2mom x 5
10-8-8-6-6 reps strict press
65-70-75-80-82,5 %
2. e4mom x5
15/11 cal row
12 db thrusters
12 burpees over the box
beginers option :
12/8 cal row
12 one arm db thrusters 6+6
12 burpees
1. E2mom x 5
10-8-8-6-6 reps back squat
65-70-75-80-82,5%
2. 15 min amrap
ladder pull ups – wall ball, + 30 du or 50 su every round
1-2-30, 2-4-30, 3-6-30, 4-8-30, 5-10-30, 6-12-30, 7-14-30….
1. E2mom x 5
2 hang squat snatch
60-65-70-75-80%
2. 4 rounds for time
20 db snatches
20 overhead walking lunges with a db
20 t2b
1a . e2mom x 6
3 power clean* + 1 push jerk, 60-65-70-75-77,5-80% of max clean
*not tng
1b . e2mom x 5
5 front squats , 65-70-75-77,5-80% of max front squat
2 . emom 24 min
13/9 cal
50 du
8 burpee box jumps over
10 hspu
1 . 5 rounds each for time of
30/22 cal row
30 db snatches 15 each hand
20 overhead walking lunges 10 each hand
rest 2,5 min between rounds
1 . e2mom x 5
10-10-8-8-6 reps of dead lift
50-60-65-70-75 % of max dead lift
2 . in teams of 2
3 rounds each of 10 ohs + 5 muscle ups or 10 dips
then
3 rounds of 10 hang power clean + 10 burpees over bar
then
3 rounds each…
1 . e2mom x 5
1 power clean + 1 squat clean + 1 hang squat clean
60-65-70-75-77,5 % of max clean
2 . 18 min amrap
50 du / 100 su
15 thrusters
3 rope climbs
15 burpees over bar
1 . e2mom x 6
0-6 min
10-10-8- reps of push press
60-70-75% of max push press
6-12 min
8-8-8 reps of strict press 60-65-70%
2 . e2mom 18 min total
0-2 min, 30/20 cal row
2-4 min, 30 wall ball
4-6 min, 30 hang db snatches…
1 . e2mom x 5
1 squat snatch + 1 hang squat + 1 ohs
50-60-70-75-77,5 % of max snatch
2 . 18 min amrap
15 swings
15 t2b
20 front rack lunges with one kb
15 burpees
1 . e2mom x 5,
10-10-8-8-6 reps back squat
60-65-70-75-77,5% of max back squat
2 . 8 min ladder
2 hspu + 2 c2b pull ups, 4+4, 6+6…..
scale option
1 wall walk + 3 pull ups or ring rows, 2-6, 3-9, 4-12…..
1 . for time
3 rounds of 9 db dead lifts – 7 db hang power cleans – 5 db push jerks
1 round of 5 strict pull ups – 10 push ups – 15 air squats
2 rounds of 9 db dead lifts – 7 db hang power cleans – 5 db push jerks
2 rounds of 5 strict …
1a . e2mom x 3, 0-6 min
1 power snatch + 5 ohs
60-70-70% of max ohs
1b . e2mom x 4, 6-14 min
2 squat snatch 50-75% of max snatch
2 . emom 16 min
1st 15/10 cal
2nd 8-10 burpees over the box
3rd 16 db hang snatches
4th 4-6…
1a . e2mom x 4, 0-8 min
10-8-6-6 back squats
50-60-65-70% of max back squat
1b . e2mom x 4, 8-16 min
5-5-5-5 reps front squat
50-60-65-70% of max front squat
2 . in 8 min amrap of this ladder, 1-2, 2-4, 3-6, 4-8, 5-10……
1 …
1. e2mom x 4
10-8-6-6 reps dead lift
50-60-65-70% of max dead lift
2. 22 min amrap
400 m run
16 front rack lunges
15 t2b or 20 v-ups
15 hspu or 20 hand release push ups
1. e2mom x 4
1 power clean + 1 hang power clean + 1 push jerk
2. emom for 7 minutes
7 wall ball + 7 kb swings + 5 burpees
if you cant complete in the min continue amrap
3. for time
100 du
21 thrusters
75 du
15 thrusters
…
1 . e2mom x 4
1 squat clean + 1 hang squat clean
2 . e4mom x4
15/10 cal
12 db hang clean & jerks
8 bar muscle ups / scale reps for intermediate / banded muscle ups / box muscle ups / 10 banded pull ups or 15 rings rows for begin…
1 . e2mom x 4
2 push press
2 . 20 min amrap of
30 wall ball
30 swings
30 push press
30 t2b
30 burpees
1 . emom 16 min
1st min 15/10 cal
12 thrusters
12 pull ups
12 kb swings
2 . 9 min amrap
10 hspu
10 weighted step ups with a kb
1a . e2mom x 3, 1 power snatch + 1 snatch balance + 2 ohs
1b . e2mom x 4, 1 squat snatch + 1 hang squat snatch
2 . 21-15-9 reps for time of
wall ball + t2b
into
15-12-9 reps of
hang power snatches + burpees over bar
1 . e2mom x 5
2 front squats
2 . 15 min amrap
20 db snatches
10 burpee box jumps
3 rope climbs
COMPETITION
Warm up
10 min yoga stretching then
3 rounds not for time of
15 cal + 50 du + 15 v-ups + 20 kb swings
1 . 4 rounds each for time of
25m d-ball carry + 8 d-ball clean 60/40kg/masters 60kg
rest 2 min
2 . DT
5 rou…
1 . in teams of 2 for time split reps as you want
100 wall ball
100 hang power snatches 30/20kg
100 burpees
100 thrusters 30/20kg
100 pull ups
100 hang power clean & jerk 30/20kg
100 t2b
1a . e2mom x 3
3 muscle snatches
1b . e2mom x 4
1 power snatch + 2 snatch balance
2 . for time
9-7-5 wall walks
21-15-9 db burpee dead lifts
1 . e2mom x 4
3 strict press
2 . e3mom x 3
10 kb snatches + 10 kb front squats right hand
10 kb snatches + 10 kb front squats left hand
3 . 8 min amrap
20 du / 30 su + 15 sit ups
1 . e2mom x 5
3 dead lifts
2 . 15 min amrap
5 ring muscle ups
10 hspu
15 kb swings
scale option
10 ring dips
10 hand release push ups
15 kb swings
1 . e2mom x 4
1 clean pull + 1 hang power clean + 1 front squat
2 . e5mom x 4
8 devil press
10 jumps over the box
12 c2b pull ups
20 lunges with a plate overhead 20/10kg
scale option 4 rounds
8 burpees
10 box jumps
12…
1 . e2mom x 5
3 back squats
2 . 4 rounds for time
21 wall ball
15 t2b
9 hang power clean
then rest exactly 2 min and
3 . 3 rounds of
75 du / 150 su
10 s2o
COMPETITION
1 . 8 min to build a heavy thruster
2. 4 rounds of
20 cal + 20 thrusters
40/25 kg
rest 2 min between rounds
3 . 12 min to build this complex
1 snatch + 1 hang squat snatch + 1 ohs
4 . for time
Buy in 1000m ru…
1 . for time
30 burpees
40 kb swings
50 walking lumges
60 push ups
50 squats
40 pull ups
30 step over the box with a kb
2 . 4 rounds of
10-15 floor presses
10 barbell bend rows
1. E2mom x 4
1 power clean + 1 hang squat clean + 1 squat clean
2. 10 min amrap
10 m one arm overhead walking lunges with a kb
10 t2b
3. 3 sets of
10 ring Y
10 barbell bend over rows
1 . 15 min practice handstand walk or kipping hspu, depending on your level
2 . for time
40 alternative db hang snatches
30 pull ups
30 alternative db hang snatches
20 c2b pull ups
20 alternative db hang snatches
10 bar muscl…
1 . e2mom x 5
3 pause back squats
2 sec pause at the bottom
2 . emom 4 total rounds
1st min 15/10 cal
2nd min 15 wall ball
3rd min 15 kb swings
4th min 2 rope climbs
1 . e2mom x 4
5 dead stop dead lift
2 . 10 min amrap
35 du /70 su
8 hang power c&j
3 . 3 sets of
10 ring dips / scale option assisted dips
max rep chin ups /
scale option max rep assisted dips
1 . e2mom x 4
2 hang squat snatch
2 . 21-15-9 reps for time
ohs + pull ups
into 9-12-15 reps
burpees over bar + hang power snatches
1. 5 rounds of
500 / 350 m row, 1000 /700m air bike
15 t2b /15 v-ups
20 hand release push ups
time cap 20 min
2. 3 rounds of
10 lateral shoulder raises
10 barbell biceps curl
10 barbell overhead triceps extensions
competition team
1 . 3 rounds of
15 cal
15 burpees over the box
10 dead lifts 100/70kg
rest 2 min
2 . 12 min to build this complex
1 power clean + 1 push jerk + 1 squat clean +1 split jerk
3 . 3 sets of 8 heavy
barbell o…
1 . e2mom x 4, 3 pause front squats
pause for 2-seconds at the bottom / The goal is to drive straight up from the paused position with as much power as possible.
2 . in teams of 3, 22 min amrap
no1 run 500m
no2 does amrap of 4 hang pow…
for time
buy in 1000m run
then 10 rounds of
3 power snatches
6 one arm devil presses
9 pull ups
cash out 1000m run
1 . 10 min to build 3 heavy reps dead stop dead lift
2 . 18 min amrap
8 burpees + 10 s2o + 12 t2b + 14 alt db snatches
1 . emom x 5
4-6 bar muscle ups
intermadate scale reps or use a band
beginners do muscle ups from a box
2 . emom x 5
30 du + 10 hspu or 5m hs walk
intermadate scale reps, do 5-7 reps
beginners do 2 wall walks or 10 hand releas…
1 . 10 min to practice this
1 clean pull + 1 hang squat clean + 1 squat clean
use moderate weights / focus on technique , keep the bar close to the body
2 . 4 rounds of
15/10 cal row
15 burpees over the box
15 thrusters
finish…
1. 8 min to build a heavy 2 rep strict press
2. 21-15-9 reps for time of
squat clean and ring dips
3. 4 sets of
max rep chin ups followed by a heavy 10 reps kb swings rest 1 min between
1. 10 min to build a heavy 2 reps front squat
2. in teams of 2
80 m overhead walking lunges with 2 kb (20-20)
60 t2b (15-15)
80 wall ball (20-20)
60 pull ups (15-15)
80/60 cal (M 20-20, W 15-15)
20 ring muscle-ups (5-5) or 40 …
1 . e2mom x 4
2 muscle snatches + 1 snatch balance + 2 ohs
2 . 5 rounds for time of
400m run
12 pull ups
6 hang clean
1 . 10 min to build 3 reps dead lift
2 . e3mom x 4
10 burpees over the box
10 t2b / beginners 10 v-ups
10 hspu / beginners 10 hand release push ups
3. 1000 m row for time
1 . e2mom x 4
1 power clean + 1 squat clean + 1 front squat
2 . 5 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
1 . e2mom x 4
3 strict press
2 . tabata this
row
one arm db thrusters
sit ups
push ups
rest one min between rounds
1 . e2mom x 4
1 squat clean + 1 hang squat clean + 1 s2o
2 . for time
30 cal
20 s2o
10 ring muscle ups / 20 dips
30 burpees over bar
20 hang clean
10 bar muscle ups / 20 pull ups
1 . e2mom x 4
3 dead stop dead lifts
2 . 21-15-9 reps of
jump over the box
devil press
scale option
21-15-9
jump over the box
burpees
3 . 3 super sets of
10 barbell biceps curl
10 overhead triceps extensions
1 . e2mom x 4
1 power snatch + 1 snatch balance + 1 ohs
2 . for time
50 dumbbell walking lunges
30 handstand push-ups*
40 dumbbell walking lunges
20 handstand push-ups
30 dumbbell walking lunges
10 handstand push-ups
* hand relea…
1 . e2mom x 4
3 front squats
2 . 10 min amrap
10 wall ball
10 alt db snatches
10 t2b
3 . 3 rounds of
10 bench presses or floor presses
10 barbell bend row
1 . e2mom x 5
5 dead lift
2 . 3 rounds for time
15 deficit hspu
20 c2b pull ups
50m farmers carry
scale options
7 wall walks
20 banded pull ups or 20 strict ring rows
50m farmer carry
3. 3 sets of
10 lateral shoul…
1 . e2mom x 5
1 power snatch + 1 squat snatch
2 . for time
20 burpees box jumps over
2 legless rope climbs
20 kettlebell clean and jerks
15 burpees box jumps over
2 legless rope climbs
15 kettlebell clean and jerks
10 burpees box j…
1 . e2mom x 5
5 back squats
2 . For time:
1,000-meter row
50 thrusters
30 bar muscle ups
scale options
20 or 15 bar muscle-ups
or 30 pull-ups
1 . 10 min to build this complex
1 clean + 1 s2o + 1 front squat + 1 s20
2 . 30 sec work, 30 sec rest, for 20 min
a. row
b. alternative db snatches
c. du
d. wall ball
1 . e2mom x 4, 2 dead lift
2 . e3mom x 4
15 cal + 15 push press
3 . 3 rounds for time of
50m farmers carry + 15 hspu + 10 power clean*
*8 power clean 2nd round – 6 power clean 3rd round
add 5-10 kg every round
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
intermidate:
Deadlift: body weight
Bench press: 3/4 body …
1 . e2mom x 5
3 back squats
2 . e3mom x 4
8 strict press + max rep strict pull ups
3 . 8 min amrap
5 devil press
8 t2b
12 wall ball
1 . 10 min to build this complex
1 squat snatch + 1 hang squat snatch + 1 ohs
2 . e2mom x 3
3 snatch pulls
3 . e3mom x 4
15/10 cal + 8 power cleans
1 . e2mom x 5
2 back squats
beginers 5 reps
2 . emom x 6
1 power clean
3 . e3mom x 3
10 barbell bend over rows
10 bench presses or 10 floor presses
4 . 3 supersets of
10 barbell biceps curls
10 barbell overhead extens…
1 . e2mom x 5
3 dead stop dead lifts
2 . e2mom x 4
5 push press
3 . 15 min amrap
50m farmers carry with 2 db or kb
10 bar muscle ups / 15 pull ups / 15 ring rows
15 hspu / 20 push ups
1 . 8 min to build 2 heavy reps thruster
2 . 8 min to build 2 heavy reps sdhp
3 . 2-4-6-8-10-8-6-4-2
reps for time of
sdhp + thrusters
4 . 100 sit ups for time
1 . 10 min to build a heavy clean & jerk
beginers option: 3 hang power clean + 3 push press
2 . e2mom x 4
2 front squats
3 . in teams of 2 for time, change every 15 reps
120 cal
90 box jumps
120 wall ball
90 t2b
&n…
1 . 10 min to build a heavy 1 rep snatch
2 . e2mom x 4
3 ohs
3 . e2mom x 3
3 snatch pull
4 . 21-15-9
dead lift – hspu
scale option. 21-15-9 dead lift / 9-6-3 wall walks
1 . 4 x 5 min rounds – 1 min rest between
1st min box jumps
2nd min push press
3rd min cal row
4th min wall ball
5th min kb swings
1 . e2mom x 4
2 dead lift
2 . e2,5mom x 3
10 bend over rows
10 dual kb push presses
3 . e4mom x 4
20/14 cal
7 devil presses
16m walking lunges with 2 db
1 . e4mom x 4
5 m hs walk
5-8 ring muscle ups
5-8 bar muscle ups
scale option
5 wall walks or 10 hspu
8 strict pull ups
8 banded ring dips
2 . 12 min amrap
6 hang power snatches
9 burpees over the box
12 wall ball…
1 . e2mom x 4
1 power clean – 1 hang power clean – 1 split jerk
2 . e2mom x 4
1 clean pull – 1 squat clean
3 . emom 4 total rounds
1st min 40 du / 60 su
2nd min 10 hang power clean
3rd min 12 t2b
1 . e2mom x 4
2 back squats
2 . e2mom x 3
8 barbell front rack walking lunges
3 . 11 min amrap
7 hspu / 15 hand release push ups
15 kb swings
2 rope climbs
1 . e2mom x 4
1 snatch balance + 2 ohs
2 . e2mom x 4
2 squat snatch
3 . fran 21-15-9
thrusters – pull ups
1 . in teams of 3
135 cal + 135 hang power clean & jerk + 90 burpees over the box*
change every 15 reps, *burpees over box every 10 reps
2 . 3 rounds of
8 bulgarian split squats + 15 australian pull ups
rest 90 sec
3 . 3 roun…
1 . e2mom x 4
3 hang power clean + 3 front squats
2 . 10 min amrap
8 db dead lifts
8 db hang power clean
8 t2b
35 du / 70 su
3 . 3 supersets of
10 db biceps curl + 10 triceps dips
1 . e2mom x 4
3 strict presses + 5 weighted pull ups
2 . 6 min to build a heavy cluster
3 . e3mom x 4
12 kb swings
12m walking lunges with 2 kb
2 L-sit rope climbs
4 . 3 sets of
10-15 ring dips or ring push ups
1 . e2mom x 4
2 hang power snatches + 2 hang squat snatches
2 . e2mom x 3
3 snatch pull
3 . for time
50 wall ball
40 alt db snatches
30 box jumps
20 hspu / 30 hand release push ups / 15 pull ups
10 bar muscle ups
4 . …
1 . e2mom x 4
3 back squats
2 . 4 x 2 min rounds + 1 min rest
10 thrusters + 10 burpees over bar
remaining time max cal
count total cals
3 . 3 rounds of
10 deficit push ups + 10 upright rows
1 . e2mom x 4
1 push press + 1 push jerk + 1 split jerk
beginers option, 5 push press
2 . 4 rounds for time
20 alt db snatches
25 push ups
40 du / 80 su
3 . 3 sets of
10 barbell biceps curl
10 overhead triceps extensions
1 . e2mom x 4
1 hang squat clean + 1 front squat
2 . emom 3 total rounds
1st min 15/10 cal
2nd min 10 s20
3rd min 15 kb swings
4th min 2 rope climbs
3 . 3 super sets
10 deficit push ups
10 australian pull ups
1 . e2mom x 4
3 dead stop snatch grip dead lifts
2 . 3 rounds for time of
20/15 cal
15 db devil dead lifts
30 wall ball
3 . 3 rounds of
10 Z presses
10 triceps dips
1 . e1,5momx 5, 1 snatch
2 . 3 rounds of
8 hang power snatches
12 t2b
into
3 rounds of
10 thrusters
10 burpees over bar
into
3 rounds of
10 hang power clean & jerk
10 pull ups
1. E2mom x 4
2 front squats
2. for time
30-20-10 kb swings
30-20-10 kb front rack walking lunges
6-4-2 rope climbs
3. 3 sets of
8 strict presses
8 chin ups
1. 0-3 min
500/350 m row as fast as you can
3-6 min
50 sit ups
6-9 min
75 air squats
9-12 min
500/350 m row as fast as you can
12-15 min
80 m overhead walking carry with 2 kb
15-18 min
50 push ups
18-21 min
5…
1. E2mom x 4
3 strict press
2. e3mom x 3
8 weighted bulgarian split squats each leg
3. For time
50 db snatches
40 s2o
30 jumps over the box
20 ohs
10 ring muscle-ups / 20 dips
1. E2mom x 4
1 clean + 1 hang squat clean
2. emom 3 total rounds
1st min 15/10 cal row
2nd min 15 hspu / 15 hand release push ups
3rd min 15 t2b / 15 v-ups
4th min rest
3. 3 sets of
10-15 strict ring push ups
10 barbell …
1. E2mom x 4
3 dead stop dead lifts (slow eccentric)
2. 3 rounds time cap 10 min
75 du / 150 su
25 wall ball
10 devil press
3. 3 sets of
10 bend over row
10 barbell overhead triceps extensions
1 . e2mom x 4
2 hang squat snatches
2 . for time
50 swings
50 burpees over bar
50 db clean
50 step over the box with a db or kb
50 push press
1 . e2mom x 4
3 back squats
2 . From 0-2 minutes:
20 thrusters
Max-rep bar muscle-ups in the time remaining
Rest 2 minutes
From 4-6 minutes:
20 bar muscle-ups
Max-rep thrusters in the time remaining
scale option
0-2 min, 2 0 thru…
emom 5 total rounds, 30 sec work for max reps or cals – 30 sec rest
1st min row / bike / ski
2nd min hspu / push ups
3rd min pull ups / ring rows
4th min walking lunges with a plate overhead
5th rest
1 . e2mom x 4
3 front squats
2 . e2mom x 4
1 power clean + 1 hang power clean + 1 hang squat clean
3 . 8 min amrap
8 db snatches right hand + 10 push ups + 10 air squats
next round left hand
1 . e2mom x 5
3 dead lift
2 . emom 4 total rounds
1st min 8-10 burpees box jumps
2nd min 10-15 cals row
3rd 15 dual db push jerks
4th rest
1 . e2mom x 4
3 push press
2 . e3mom x 4
16 overhead walking lunges with a db (8+8)
16 c2b pull ups
3 . 5 rounds for time of
10 t2b – 3 wall walks
1 . e2mom x 4
1 snatch + 1 hang squat snatch + 1 ohs
2 . 4 sets every 5 min
25/18 cal row
20 thrusters
1 . e2mom x 4
5-5-3-2 back squat
2 . e2mom x 4
8 devil presses + 12 t2b
3 . 7 min amrap of this ladder
2-4-6-8-10……
wall ball + kb swings
1 . 8 min amrap
8 wall ball
8 kb swings
8 t2b
4 min rest
2 . 8 min amrap
8 step over the box
2 legless rope climb
3 . 3 sets of
10 db biceps curl
15 banded triceps extensions
in teams of 3,
3 rounds each, 40 minutes cap
no1 row 1000/750m
no2 amrap 7 t2b + 15 squats
no3 amrap 8 dual hang db snatches + 8 ring dips
1 . e3mom x 3
8 hang power clean + 16 front rack walking lunges with 2 kb
2 . 7 min amrap
7 thrusters + 7 burpees over bar
3 . e2,5mom x 3
5-8 bar muscle ups
10-12 hspu
scale option. 8 dips + 10 pike push ups
1 . e2mom x 5
1 power snatch + 1 squat snatch + 1 ohs
2 . 12 min amrap
10 s2o
10 c2b pull ups
40 du /80 su
5 rounds every 6 min each round
row 500m / airbike 1000m
15 hang power c&j
30 push ups
1 . e2mom x 4
5 back squats
2 . for time
30 wall ball
25 t2b
20 one db Alternating hands devil press
25 t2b
30 wall ball
3 . 3 sets of
10-15 shoulder lateral raises
10-15 strict australian pull ups
1 . 5 rounds x 40 sec work – 20 rest
row or airbike or skierg
2 min rest
2 . 5 rounds x 40 sec work – 20 rest
russian swings
rest 2 min
3 . 5 rounds x 40 sec work – 20 rest
db squat clean & jerks
rest 2 min
4 . 5 rou…
1 . e2mom x 4
2 hang power clean + 3 front squats
2 . in teams of 2, 22 min cap
120 cal row / 100 cal airbike/skierg, every 30 cal row / every 25 cal airbike/skierg M
100 cal row every 20 W
100 kb swings, every 25 reps
80 wall b…
1 . e2,5mom x 4
5 dead lift + 8 seated strict kb presses
2 . 4 rounds of
1st min 12-15 t2b
2nd min 10-12 thrusters
3rd min amrap cal
4th rest
1 . 8 min to build a heavy snatch
2 . 8 min amrap
15 pull ups + 50 du
3 . 3 sets of
10 ring dips + 10 pull overs
1 . e2mom x 4
3 front squats
2 . 3 rounds of
in 5 min row 500/350m
then amrap 3 hang power snatches + 3 burpees over bar
rest 3 min between rounds
1 . 3 rounds of
in 2 min
20/14 cal air bike
then max rep hang power clean
rest 2 min
in 2 min 20/14 cal skierg
then max rep hang power snatches
rest 2 min
in 2 min
25/17 cal row
then max rep thrusters
rest 2 min
…
1 . e3mom x 4
5 back squats + 10 box jumps + 10 knee tucks jumps
scale option. 5 back squats + 10 box step ups+ 10 jump squats
2 . 3 rounds of
1st min 45 sec max cal
2nd min 45 sec max burpees
3rd min 30 sec max thrusters
4th …
1 . 10 min practice hs walk depending on your level
2 . e2mom x 4
50 du + 1 set max rep bar muscle ups
scale option. 50 du + max rep pull ups
or 70 su + 8 dips + 8 ring rows
3 . in 8 min do this ladder
2-4-6-8-10…. reps of
…
1 . e2mom x 4
3 muscle snatches + 1 snatch balance + 3 ohs
2 . with 1 kb change hand every 15 reps
from 0-2 min
30 suitecase walking lunges
from 2-4 min
30 front rack walking lunges
from 4-6 min
30 overhead walking lunges
…
1 . e2mom x 4
5 dead lifts
2 . e2mom x 4
1 power clean + 1 clean
3 . 3 rounds of
3 turkish get ups each side*
8 kb snatches each side*
8 kb clean & jerks each side*
*work on movement quality
for time
run 1000m
10 rounds of
10 pullups
20 push ups
30 air squats
run 1000m
time cap 50 min
scale option
run 1000m
15 rounds of
5 strict ring rows
10 push ups
15 air squats
run 1000m
1 . for time
30 burpees
40 kb swings
50 walking lumges
60 push ups
50 squats
40 pull ups
30 step over the box with a kb
2 . 4 rounds of
10-15 floor presses
10 barbell bend rows
1 . e2mom x 4
2 snatches add some weight every 2 minutes performing 2 reps
2 . in teams of 2 18 min amrap
partners change every 10 reps
60 db snatches
60 hang power clean & jerks
60 t2b
60 thrusters
120 du or 240 su, ev…
1 . emom 12 min
1st min 20 hollow rock
2nd min 4-6 skin the cat
3rd min 20 superman rock
4th min 1-2 legless rope climbs
2 . 5 rounds of
10 dual db snatches
4 wall walks
12 pull ups
time cap 11 min
3 . 3 sets of
10…
1. E2mom x 4
3 hang power snatches + 3 ohs
2. 9 min amrap
10 walking lunges with a kb
10 t2b
10 kb swings
3 . 3 rounds of
15 diamond push ups
10 one db bend row
1. 3 rounds of
10 burpees over the box
15 cal row
10 db hang power clean and jerk
rest 2 min
2. for time
27 wall ball and 9 bar muscle ups*
21 wall ball and 7 bar muscle-ups
15 wall ball and 5 bar muscle ups
*scale reps …
1. e2mom x 4
1 power clean + 2 hang power clean +3 front squats
2. 3 rounds of
50 du and 12 s2o
into
3 rounds of
10 pull ups and 10 front squats
into
3 rounds of
10 thrusters and 10 burpees over bar
1. tabata 20-10 x8
a. row
b. swings
c. ski or airbike
d. sit ups
2. 4 rounds of
10 db chest press
10 barbell bend row
10 weighted bulgarian split squats
1 . e2mom x 5, 3 back squats,
5th set 10 back squats 70%
2 . in teams of 3
22 min amrap
buy in 30 syncronized burpees
then
no1 25/18 cal
no2 10 burpees over the box
no3 15 hang power clean & jerks
change when no1 fin…
1 . e2,5mom x 4
10 hspu + 6-8 bar muscle ups
or 8 m hs walk + 6-8 bar muscle ups
2 . 8 min amrap
10 wall ball + 10 kb swings
3 . 3 rounds of
10 ring push ups
10 australian pull ups
10 up right rows
1 . e2mom x 4
1 snatch + 1 hang squat snatch + 1 ohs
2 . for time
40 one arm db thrusters *
40 t2b
40 one arm devil presses *
40 c2b pull ups
*split reps as you want
1 . emom 5 min
8 pull ups + 8 t2b, unbroken
2 . for time
500m run
30 s2o
20 burpees over bar
100 du / 200 su
30 ohs
20 burpees over bar
500m run
1 . e2mom x 4
3 clean + 2 front squats + 1 s2o
2 . NASTY GIRLS
3 Rounds
50 Squats, 7 Muscle-Ups, 10 Hang Power Cleans
scale option
50 Squats, 14 dips, 10 Hang Power Cleans
30 min amrap, in teams of 2
60 wall ball /every 15
40 t2b /every 10
20 squat clean /every 5
40 hspu /every 10, or 80 push ups /every 20
60 kb swings /every 15
1 . e2mom x 4, 3 dead lift
2 . e3mom x 5,
5 hang power clean – 4 front squats – 3 push jerk
12 burpees over the box
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
1 . e2mom x 4
1 clean pull – 1 hang squat clean – 1 squat clean
2 . e2mom x 5
10 thruster – 15 c2b pull ups
3 . 3 rounds not for time of
10 ring push ups – 10 barbell bend row
1 . 10 rounds for time
3 hang power snatch – 3 ohs – 3 burpees over bar
2 . e1,5mom x5
5-8 strict pull ups
5-8 ring dips
3 . perform 1 max rep set
of bar muscle ups rest 2 min
and perform 1 max rep s…
1. e2mom x 5-5-3-3-2 reps
front squats 70-90%
2. 12 min amrap
12 db dead lift
9 db hang power clean
6 db push press
40 du/ 80 su
1 . in front of the clock, 5 rounds
1st min 10 burpees
2nd min 15 kb swings
3rd min 5-7 bar nuscle ups / 10-15 pull ups or ring rows
4rth min 15 push ups
5th min 15/10 cal row
6th min rest
1 . in teams of 3
3 rounds each / time cap 35 min
no1 50/35 cal row
no2 amrap 7 thrusters 5 burpees over bar
no3 amrap sit ups
1 . emom 12 min
1st min 6 devil press
2nd min 12 t2b
3rd min 12 ring dips
2 . 9 min amrap
8 wall ball
8 one arm kb snathes
8 push ups
next round left hand
1 . e2mom x 5
1 hang squat snatch – 1 ohs
2 . 30/20/10 reps of
lunges with 2 kb – push press
3 . 3 rounds of
10 triceps dips
15 strict ring rows
1 . e2mom x 4
5 hang power clean & jerk, add weight every round
1 legless rope climb
2 . in 18 min
buy in 1000m run / 1500m row
then amrap
30 du / 60 single unders
10 pull ups
20 db hang snatches
1 . e2mom, 5-5-3-3-2 reps back squat
2 . 5 min amrap
500m row then max rep burpees
2 min rest
3 . 5 min amrap
7 db thrusters with 2 db
3 wall walks
2 min rest
4 . 5 min amrap
10 kb swings
10 wall ball
3 rounds for time of
500m row / 1000m air bike
25 burpees
25 pull ups/ 25 ring rows
25 kb swings
1 . e1,5mom x 3
3 snatch pull
2 . e2mom x 4
1 snatch – 1 ohs
3 . 8 min amrap
10 t2b – 10 s2o
1 . e2,5mom x 4
7 left hand+7 right hand db thrusters – 7 muscle ups / 14 pull ups
2 . 4 rounds for time of
20 step over the box with 1 db or kb
4 rope climbs
15 hspu / 30 push ups
time cap 12 min
scale reps for beginners
1 . e2mom x 4
1 power snatch + 1 hang power snatch + 1 hang squat snatch + 1 ohs
2 . e2mom 3 rounds total
a. 300/200m row
b. 30 alt hang db snatches
c. 20 pull ups
Emom, for 30 minutes 6 sets of:
Minute 1: 10-15/7-10 calorie row / air bike
Minute 2: 40 double-unders/ 60 single-unders
Minute 3: 12-15 toes to bar
Minute 4: 20 alternative db snatches
Minute 5: rest
1 . e2mom x 4
5 back squats
2 . e2mom x 4
1 power clean – 1 hang power clean
3 . 8 min amrap
3 wall walks – 12 wall ball
1 . e2mom x 4, 1 snatch pull – 1 hang squat snatch – 1 ohs
2 .e4mom x 3
10 devil presses – 7 bar muscle ups/10 ring rows + 10 dips – 250/200m row
3 . 3 rounds of
10 strict presses – 10 bulgarian split squats
1 . e4mom x 3
10 burpees jump over the box – 16 alt db snatches – 10 t2b
scale option: 10 burpees step over the box – 16 alt db snatches – 10 v-ups
2 . for time 27-21-15 reps of
wall ball – kb swings
9-7-5 ring muscle ups / 18-14-10…
1 . e2mom x 4
1 clean – 1 hang squat clean – 1 push jerk
2 . e2mom x 3
3 hang power clean – 3 front squats
3 . in front of the clock 12 min
1st 15/10 cal
2nd 15 burpees / scale 10
3rd 40 du/60 su
1 . e2,5mom x 4
8 back squats – 10 db hang power clean & jerk
2 . 12 min amrap
8 hspu – 10 pull ups – 12 front rack lunges
scaleoption: 12 hand release push ups – 12 ring rows – 12 front rack lunges
1 . emom 5 rounds
1st min 10 wall ball – 10 push ups
2nd min 10 hang power snatches
3rd min 10 pull ups – 10 swings
4th min 15-10 cal
5th min rest
scale reps
1 . e2mom x 4
1 power clean – 1 squat clean & jerk
2 . e2mom x 3
3 clean pull
2 . for time
15 thrusters – 7 rope climbs
12 thrusters – 5 rope climbs
9 thrusters – 3 rope climbs
1 . e3mom x 4
10 ring dips
10 strict pull ups
10 strict hspu
scale reps /use a band
2 . 10 min amrap
35 du
8 hang power c&j
12 lunges
3. 3 sets of
10 db biceps curl
10 triceps dips
1 . e2mom x 4
3 front squats
2 . 3 rounds for max reps of:
1 min wall ball
1 min cal row
1 min push press 30/20kg
1 min sit ups
1 min sdhp 30/20kg
1 min rest
1. 5 rounds of
500 / 350 m row, 1000 /700m air bike
15 t2b /15 v-ups
20 hand release push ups
time cap 20 min
2. 3 rounds of
10 lateral shoulder raises
10 barbell biceps curl
10 barbell overhead triceps extensions
 …
1. e2mom 3-3-2-2-2 reps back squat
2. for time 21-15-9 reps of
hspu – pull ups – weighted step over the box
scale option hand release push ups – ring rows – step over the box
3 . 3 sets of
10 Y – 10 barbell overhead triceps extensio…
1 . e2mom x 4
2 hang power snatches – 1 hang squat snatch – 2 ohs
2 . e2mom x 3
max rep ring muscle ups
scale option banded ring muscle ups, beginers banded dips
3 . e2,5mom x 3
5 slow eccentric pause dead lifts – 5 slow eccentri…
for time, 22 min time cap
1000m run/ 1500m row/ 3000m bike
6 rope climbs
30 db snatches
9 wall walks
30 wall ball
4 rope climbs
20 db snatches
6 wall walks
20 wall ball
2 rope climbs
10 db snatches
3 wall walks
…
1 . emom 18 min
1st min 10 thrusters
2nd min 15/10 cal row
3rd min 4-7 bar muscle ups
2 . 3 rounds of
30 sit ups
10 ring dips
1 . e2mom x 5
3 hang power clean – 3 front squats
2 . 14 min amrap
buy in 200 du /300 su
then
8 db or kb push presses
8 lunges
8 t2b
1 . 7 min amrap
10/7 cal skierg – 10 kb swings
3 min rest
2. 7 min amrap
10/7 cal airbike – 10 db thrusters
3 min rest
3 . 7 min amrap
10/7 cal row – 10 t2b / v-ups
in teams of 3, 33 min amrap
1500m row / 500 each
60 burpees over bar /20
60 db snatches /20
45 thrusters /15
21 wall walks/ 7
1 . e4mom x 4
15/10 cal row – 10 step over the box with a kb – 10 db dead lift – 8 db hang power clean
2 . e3mom x 4
10 strict preses – 20 push ups
1 . for time
50 burpees
50 swings
50 wall ball
50 t2b
50 cal
50 dual kb front rack walking lunges
1 . e2mom x 4
3 muscle snatches – 1 snatch balance – 3 ohs
2 . 21-15-9 reps of
burpees jump over the box
c2b pull ups
s2o
1 . e2mom x 4, 8 back squats 70-75%
2 . 0-5 min amrap
8 kb swings – 8 push ups
5-8 min rest
8-15 min amrap
5 t2b / 5 v-ups
7 db snatches right hand
9 wall ball
next round db snatches left hand
for time
20 step over the box
30 pull ups/ 45 ring rows
40 swings
50 push ups
60 sit ups
60 air squats
120 du / 240 su
500 m row / 1000m air bike
1. E2mom
5-5-3-3-2 reps dead lift
2. 18-12-6 reps for time of
ohs and burpees over bar
rest 3 min and for time
18-12-6 reps of
push press and t2b
1. e2mom x 5
1 cluster – 1 thruster
2. 12 min amrap
8 devil presses
2 rope climbs
30 du / 60 single unders
1 . e2mom x 4
1 squat snatch – 1 hang squat snatch
2 . 20 min arap in teams of 3
no1 20/14 cal
no2 amrap alternative db snatches
no3 20 sit ups
1 . e2mom x 3
7-10 hspu / 7-10 pike push ups
3-5 ring muscle ups / 10 ring rows
2 . e3mom x 3
10 ring push ups
8-10 chin ups
3 . amrap 9 min
10 wall ball
10 kb swings
7 burpees
1 . e2mom x 5, 2 reps back squat 80-90 %
2 . For time
30-20-10
t2b and 2 db front rack walking lunges
3. 3 sets of
10 db z-press and 10 australian pull ups
e3mom 36 min total time
4 rounds, 3 min each
0-3 min 500/400 m row
3-6 min 20 burpees
6-9 min 5 hang power clean – 5 front squats – 5 s2o
repeat
1. emom 25 min
1st min 8 dead lift
2nd min 2-3 rope climbs
3rd min 40 du / 60 su
4rth min 3-5 wall walks
5th min 13/9 cal row
1 . e2mom x 5
1 clean – 1 hang squat clean
2 . e2mom x5
4-6 bar muscle ups
scale use a band or a box or 10-15 pull ups or ring rows
3. 100 sit ups for time
1. min 0-6 do this ladder
1-1, 2-2, 3-3, 4-4……
thrusters and pull ups
min 6-10 rest
2. then 6 rounds for time of
12 push press
9 t2b
6 burpees over the box
3 . 3 rounds of
10 floor presses
10 shoulder db lateral r…
1. e2mom x 5-5-3-3-2 reps
front squats 70-90%
2. 15 min amrap
12 db dead lift
9 db hang power clean
6 db push press
10 burpees
1 . in teams of 3
3 rounds each of
15 thrusters – 15 / 11 cal row
then 3 rounds of
10 burpees over the box – 15 / 11 cal row
2 . 3 rounds not for time of
10 strict [ike push ups on parallel bars
10 australian pull ups
10 up…
1 . e2mom x 4
1 power snatch – 1 squat snatch
2 . for time
10-8-6-4-2 reps of
strict pull ups & hspu or push ups
then 2-4-6-8-10 reps of
one arm alt devil presses & burpees over db
3. 3 sets of
10 barbell biceps cu…
1 . e2mom x 3, 5 skin the cat
2 . e2mom x 3 set of max reps bar muscle ups /box / banded / or max reps pull ups
3 . 11 min amrap
10 t2b – 10 kb swings – 15 wall ball
1 . 9 min amrap
50 Double-Unders / 75 single unders
15/11 cal row, 10/7 cal air bike
10 hang power clean and jerks
4 min rest
2 . 9 min amrap
50 Double-Unders / 75 single unders
15/11 cal, 10/7 cal air bike
10 hang power snatches
…
1 . e2mom x 5,
2 back squats
2 . e2mom x 5,
1 power clean -1 hang power clean
3 . amrap 8 min
8 ring dips
8 hspu or box push ups
1 rope climb
1. in 8 min build a heavy 1 rep thruster
2. For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
30 min amrap
in teams of 3
1st 500/400m row or 1000/800m airbike
2nd amrap of 5 pull ups / 7 push ups / 9 air squats
3rd rest
1 . Three sets for max reps:
90 seconds 18 min total time of
8 Burpee Box Jump-Overs + Max Reps of hspu
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Ma…
1 . practice muscle ups
2 . e2mom x 5 – 2 min rest
8 thrusters* – 200m row – max rep db thrusters**
*heavy – ** moderate weights
1 . e2mom x 5
1 snatch – 1 ohs
2 . 15 min amrap
3 strict hspu
6 strict pull ups
12 wall ball
18 sit ups
1 . e3mom x 4
5 front squats
10 front rack walking lunges with 2 kb
2 . 12 min amrap
40 du
10 alternative db snatches
8 t2b
for time
50 air squats
20 cal row / 15 air bike
50 swings
20 cal row / 15 air bike
50 sit ups
20 cal row / 15 air bike
50 push ups
20 cal row / 15 air bike
1 . e5mom x 4
20/15 cal – 10 burpees over the box – 20 kb swings
2 . for time
75 du /100 su
21 thrusters
50 du / 75 su
15 thrusters
25 du / 50 su
9 thrusters
1 . e3mom x 4
8 dead lifts
2 legless rope climbs
10 hspu
2 . 12 min amrap
8 t2b
8 lunges*
8 db or kb push jerks
8 lunges*
*suitcase lunges with 2 db or kb
1 . emom 8 min
1st min 15 sec full support hold on low rings
2nd min 15 sec catch position hold on low rings
2 . emom 8 min
5-8m hs walk / or 20 sec hs hold
2 . 3-5 ring muscle ups / or 8-10 ring dips
3 . e2mom x 5, adding small …
1 . e2,5mom x 4
8 push press – 15 push ups
2 . in teams of 2 20 min amrap
30 burpees 15-15
40 db thrusters 20-20
30 t2b 15-15
40 alt db snatches 20-20
30 wall ball 15-15
40 kb swings 20-20
1 . e2mom x 5
3 front squats
2 . Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
1 . 5 min amrap
125m skierg – 10 kb swings
rest 5 min
2 . 5 min amrap
10 cal row – 10 dips or 10 push ups
5 min rest
3 . 5 min amrap
300 m airbike – 10 alternative hang db snatches
rest 5 min
4 . 5 min amrap
20 du – 1…
1 . e1,5mom x 4
1 snatch – 1 snatch balance – 1 ohs
2 . emom 20 min
1st min 45 sec max cal
2nd min 20 push ups
3rd min 50 du / 75 su
4rth min 15 pull ups
5th min 16 lunges
1 . e2mom 5-5-3-3 reps dead lift
2 . for time
12-9-6-3 reps of
ohs – burpees over bar
rest 3 min and
3. for time
15-12-9-6-3 reps of
push press – t2b
1 . e2mom x 5
1 power clean – 1 squat clean – 1 push jerk – 1 split jerk
2 . 5 min amrap
7 thrusters – 1 rope climb
rest 3 min
3 . 5 min amrap
7 pull ups – 14 air squats
1 . emom 8 min
1st min 6-8 strict t2b
2nd min 10 dips
2 . 14 min amrap
15 wall ball
6 bar muscle ups*
20 alternarive db snatches
40 du / 60 single unders
1 . e2mom 9-7-5-3-3 reps back squat
2 . e2,5mom x3 with 2 db
8 dead lift -7 hang squat clean – 6 s2o
3 . 8 min amrap
10 kb swings
8 hspu / 12 push ups
6 burpees
1 . e2mom x 3
10 walking lunges
2 . e2mom x 3
10 strict press
3 . 4 rounds of
1 min amrap du
1 min amrap cal
1 min amrap burpees
1 min rest
1 . e2mom x 4
1 snatch pull – 1 hang power snatch – 1 hang squat snatch
2 . in teams of 3, 11 min amrap
1st 15/11 cal
2nd amrap wall ball
3rd plank
3 . 3 rounds of
10 shoulders lateral raises
10 barbell biceps curl
10 ba…
1 . e2mom
5-5-3-3-2 reps back squat
2 . e3mom x 3
max rep ring muscle ups/ dips
max rep hspu/ box push ups
3 . 8 min amrap
30 du
3 wall walks
1 rope climb
1 . e1,5mom
5-3-3-2-2 dead lifts
2 . 4 min amrap
5 thrusters – 5 burpees over bar
rest 2 min
3 . 4 min amrap
5 t2b – 7 db push press
rest 2 min
4 . 4 min amrap
cal row or bike
1 . 15 min amrap
16 alternative db snatches
10 step over the box with a db
5 bar muscle ups / 10 pull ups
50 du
2 . e3mom x 4
8 weighted bulgarian split squats
max rep ring dips
1. e2mom x 4
1 clean – 3 front squats 80% of 1 rep max clean
2 . e2mom x 4
1 power clean – 1 hang squat clean – 1 jerk
3 . for time 21-15-9 reps of
kb swings – burpees – t2b
1 . tabata
every exercise 8 sets x 20 sec work 10 sec rest
after each exercise 1 min rest
skierg
swings
airbike
alt db snatch
row
push ups
1 . in teams of 3
9 min amrap cal row fast and hard
partners change every 1 minute
2 . rest 3 min and 20 min amrap
no1 does 3 rounds of db dt 12 dead lifts – 9 hang power clean – 6 s20
no2 rest
no3 amrap meters row
the team t…
1 . 10 min to build a heavy 1 rep power clean
2 . in 15 min time cap
5 rounds for time of
4 ring muscle ups / 8 dips
8 ohs
12 burpees over bar
remaining time amrap of
7 hang power snatches
35 du
1 . e2mom x 5
2 back squats
2 . 12 min amrap
8 db snatches right hand*
8 wall ball
8 t2b
*next round left hand
1 . e2,5mom x 4
15/10 cal row
8 dead lift 70%
2 . 8 min amrap
1 rope climb
8 front squats
30 du
3 . in 7 min time cap
75 push ups
75 sit ups
1 . 5 rounds for time
20 walking lunges with 2 kb front rack
15 pull ups
10 push press
15 t2b
20/15 cal row or 15/11 cal airbike
1 . 3 rounds for time of
20/15 cal skierg – 20 kb swings
2 . 3 rounds for time of
30/20 cal row – 30 push ups
3 . 3 rounds for time of
20/15 cal airbike – 20 pull ups
1 . e2mom x 4
2 thrusters + 2 push jerks
2 . e4mom x 3, as fast as you can
15 thrusters + 15 burpees over bar
3 . 3 sets, rest as needed
15 australian pull ups
10 barbell upright row
8 bulgarian split squats each leg
1 . practice handstand walk
2 . 22 min amrap, in teams of 2
40 wall ball 20-20
40 t2b 20-20
20 squat clean 10-10
40 hspu 20-20, or 40 box push ups 20-20
100 du 50-50, or 200 su 100-100
1 . e3mom x 3
4 bar muscle ups / 4 banded muscle ups
8 hang power clean
12 burpees over bar
2 . 3 rounds for time of
15 s20 – 20 walking lunges with 2 kb or db
3 . 3 rounds of
10 db lateral raises
10 barbell biceps curl
…
1 . e2mom x 5
2 back squats 70-90%
2 . 15 min amrap
100 du
50 kb swings
40 one arm alt db hang power clean and jerk
30 t2b / 30 v-ups
20 one arm alt db devil presses
1 . e2mom x 4
1 snatch – 1 hang squat snatch – 1 ohs
2 . e1,5mom x 4
3-5 ring muscle ups / 8 ring dips + 4 ring pull ups false grip or 8 ring rows false grip
3 . 7 min ladder
wall ball & push ups
2-2, 4-4, 6-6, 8-8, 10-10, ….
1 . e4mom x 4
8 strict chin ups
8 ring dips
15 hollow rock
15 superman rock
2 . in teams of 2
2 rounds each for time
1000 m air bike – 500 m row – 250 m skierg
1 . e3mom x 3
15 hspu + 16 step over the box with 2 db or 2 kb
scale option 15 hand release push ups + 16 bodyweight step over the box
2 . tabata this
burpees – alternative db snatches – sit ups – cal row or air bike or skierg
1 . e2mom x 4
1 cluster – 1 push jerk – 1 split jerk
scale option 1 cluster – 1 push press – 1 push jerk
2 . 10 min amrap
10 t2b – 10 dual hang db snathes or kb snathes – 35 du / 50 su
3. 3 sets of
3-5 reps skin the cat
1 . e2,5mom x 4
4 dead lift – 2 legless rope climb
2 . for time
30-20-10 walking lunges with 2 kb
7-5-3 wall walks
3 . 50 pull ups for time
every time you break 10 push ups
1 . e2mom x 4
4-6 bar muscle ups – or banded muscle ups – or jumping muscle ups
2 . from min 0-10
4 rounds of
40 du / 80 su – 15 thrusters
3. then from min 10-17 amrap of
10 s2o – 10 t2b / 10 v-ups
1 . e2mom x 3
1 clean + 2 front squats 85% of 1 rm clean
2 . e2mom x 3
1 hang power clean + 1 hang squat clean
3 . 5 min amrap
10 wall ball – 7 burpees
3 min rest
5 min amrap
10 kb swings – 15 push ups
1 . emom 30 min
1st min 12/9 cal skierg
2nd min 15 kb swings
3rd min 10/7 cal air bike
4th min 10 db thrusters
5th min 12/9 cal row
6th min 35 du / 50 su
1 . e2mom x 5
1 cluster – 1 thruster – 1 front squat
2 . amrap in 10 minutes of:
3 hang power snatches
30 double-unders / 30 single unders
6 hang power snatches
30 double-unders/ 30 single unders
9 hang power snatches
30 double-under…
1 . 10 min practice ring muscle ups
2 . in teams of 3, 25 min amrap
partners 1. 3 rounds of 8 hang power clean – 8 front squats – 8 s2o
partner 2. amrap cal
partner 3. 15 t2b
1 . e2mom, 5-5-3-3-2 reps
back squat 70-90%
2 . e2mom x 3, 8 reps
strict press 65%
3 . 12 min amrap
8 walking lunges with 2 kb or db
8 dual kb or db hang snatches
1 legless rope climb / 1 rope walk
1 . min 0-16
1st min 3 hang power clean – 3 push jerks
2nd min 10 burpees
3rd min 3 hang power clean – 3 front squats
4rth min 35 du
min 16-20 rest
2 . min 20-30 amrap
4 bar muscle ups / 8 pull ups
10 wall ball
12 altern…
1 . e2mom x 4
1 hang squat snatch – 1 ohs
2 . in teams of 2, 8 min amrap
7 hang power snatches – 7 t2b
3 . 3 sets, rest as needed
10 Y with rings – 10 db bend row – 10 diamond push ups
1 . e2mom x 4
3 dead lift
2 . 2 rounds of
500/350 m row or 1000/750 m air bike
50 walking lunges with 2 kb
30 t2b/ 30 v-ups
30 push press
3 rope climbs / 3 rope walks
1. E2mom x 4, 4 back squats 80%
2. 18 min amrap
20 cal /15 cal – 20 db snatches – 15 wall ball – 10 hspu – 50 du
scale option: 20 cal /15 cal – 20 db snatches – 15 wall ball – 20 push ups – 100 single unders
1. practice ring muscle-ups
2. e5mom x 4
15/11 cal
15 burpees
10 pull ups
10 hang power clean and jerk
1. E2mom x 4
1 snatch pull – 3 muscle snatches – 2 balance
2. e2mom x 3, 8 thrusters, as heavy as you can
3 . for time of
15-12-9-6reps of
2 db squat clean
& t2b
1 . emom 12 min
1st min 5 bar muscle ups / box muscle ups / banded muscle ups
2nd min 5m handstand walk / 5 wall walks
3rd min 40 du / practice du and scale reps
2. For time
100 push ups
1000m row
100 sit ups
1. e2mom x 4, 1squat clean – 3 front squats
2. from 0-5 min
3 rounds of
10 ohs – 10 t2b
from 5-10
3 rounds of
10 hang power snatches – 10 step over the box with a kb
from 10-15
3 rounds of
20 kb swings – 10 hspu
1 . e1,5mom x 4
3 dead stop dead lifts, (slow eccentric – reset on the floor) 70%
2 . 5 min to build a heavy set 2 rep thrusters
3 . for time
15-12-9 thrusters – burpees over bar
rest exactly 2 minutes
then 9-12-15 s2o – pull ups
1 . e2mom x 5
1 snatch – 1 hang squat snatch – 1 ohs
2. 15 min amrap
40 du – 15 wall ball – 10 t2b
1. e2mom x 4
5-7 bar muscle ups – 10 hspu
scale option: banded muscle ups or pull ups & box push ups
2. 20 min amrap
20 cal
30 db thrusters, split reps
40 swings
50 sit ups
60 db snatches, split reps
70 lunges with a…
1. e2mom x 4
1 clean – 1 hang squat clean
2. e2mom x 4
5 back squats 70-75%
3. 21-15-9
push press – t2b
1 . 4 rounds of
60m farmers carry*
10 hang power snatches**
15 t2b/ 15 v-ups
2 . 4 rounds of
15m walking lunges*
10 hang power clean**
10 hspu / 20 hand release push ups
* with 2 db or kb
**add 5kg m / 2,5kg w every round
1 . e2mom x 4
1 clean pull – 1 hang squat clean – 1 front squat – 1 back step lunge
2 . 21-15-9 reps
s2o – cal
rest 4 min
3 . 5 rounds of
15 pull ups/ring rows – 50 du / 100 su
in teams of 2
20 synchronized burpees
30 snatches, 3-3
40 synchronized sit ups
50 power clean, 5-5
60 synchronized kb swings
70 jumps over the box, 7-7
80 wall ball, 10-10
90 push ups, 15-15
100 du / 150 su performed tog…
1. e2mom, 5-5-3-3-2 reps back squat 70-85%
2. 6 min amrap
5 hang power clean – 5 push press – 5 burpees over bar
4 min rest
3. 6 min amrap
25 du – 7 thrusters
1 . 8 min time cap
30-20-10m front rack walking lunges,
push ups,
alternative db snatches
2 . in teams of 3, 20 min time cap
1500 m row / 3000m air bike for time
change every 250m / 500m
150 burpees, change every 25 reps
15…
1 . e3mom x 4
15/10 cal – 50 du – 8 hang power clean
2 . for time
18-12-6 reps front squats – 9-6-3 reps muscle ups
scale: banded muscle ups or 18-12-6 reps pull ups
3 . 3 rounds of
10 bicep curls
10 tricep extensions
1 . e2mom x 4
15 hspu or 8m hs walk
2 . e2mom x 4
3 hang power snatches – 6 ohs
3 . 21-15-9 reps of
step over the box with a db – 2db push jerks
1 . e2mom x 5
5 back squats 70-80%
2 . 7 min amrap
8 thrusters – 8 t2b
3 . e2,5mom x 3
8 weighted pull ups
8 strict ring dips
1 . e1,5mom x 4, 2 dead lift
2 . in 18 min
buy in 500 m row – skierg / 1000 m air bike
then 3 rounds of
1 round db DT – 20 wall ball
then 3 rounds of
1 round DT – 20 t2b
then amrap of
10 alternative hang db snatches – 10 pu…
1 . 3 min amrap
3 hang power snatches
3 burpees over bar
rest 3 min
3 min amrap
3 hang power clean & jerk
3 burpees over bar
2 . 4 rounds of
1st min 4-6 bar muscle ups / banded muscle ups / box m.u.
2nd min 8-12 hspu…
1 . e2mom x 5
1 power clean – 1 hang power clean – 1 hang squat clean
2 . emom 7 min
5 pull ups – 10 push ups – 10 kb swings
3 . 7 min amrap
6 devil presses – 1 rope climb
1 . 8 min practice hs walk
scale practice hs hold or kipping hs push ups
2 . in teams of 3, 30 min amrap
120 cal, every 20 cal
90 burpees over bar, every 15
60 hang power snatches, every 10
30 wall walks, every 5
60 hang power…
1 . e2mom x 4
4 front squats 75% + 6-8 strict t2b
2 . 3 rounds of
15 thrusters
15 pull ups
rest 3 min
3 . 3 rounds of
15 cal
15 s2o
5 x 5 1 min rounds – 1 min rest every 5 min
1 min cal
1 min weighted step ups
1 min alternative db snatches
1 min wall ball
1 min sit ups
1 . E3mom x 5 with 2 db
12 dead lift + 9 hang power clean + 6 push press
2 . 15 min amrap of
50 squats
7 ring muscle-ups
14 hspu / 10m hs walk
scale options : scale muscle up reps 5-4, or 10 dips + 10 strict pull ups, and 5 wall walks …
1. E2mom 8-6-4-3-2 reps back squat
2. 18 min time cap
50 kb swings
40 alternative db snatches
30 cal
20 burpees over the box
30 c2b pull ups
40 db thrusters, 20+20
10 rope climbs
1 . e2mom x 5
10 ohs – 15/10 cal row
2 . for time
21-15-9 reps of
t2b – wall ball
7-5-3 wall walks
1 . practice bar muscle up 8 min
scale practice pull ups
2 . 20 min amrap
4 bar muscle ups / 8 pull ups
4 hang power snatches
10 burpees over bar
15/10 cal row or 50 du
1 . e2mom x 4
1 squat clean – 1 hang squat clean
2 . e2mom x 3
3 split jerks
3 . emom 7 min
10 thrusters
4 . in 5 min
150 du – max rep sit ups
1 . 6 min ladder
1-1, 2-2, 3-3, 4-4,….
wall ball – kb swings
2 . 3 rounds e3mom of
10 strict ring rows
12 -15 deficit push ups
10 lateral shoulder raises
3 . 3 rounds e3mom of
8 romanian dead lift
8 bulgarian split sq…
1 . e2mom x 4
8 strict presses
2 . 3 rounds for time of:
500-m row / 1000 m air bike
21 push-ups
21 toes-to-bar
1 . emom x 7
1 power snatch – 5 hspu
2 . 15 min amrap of
30 walking lunges with a db
30 alt db snatches
30/21 cal row
30 wall ball
15 hang power clean
1 . e2mom x 5
5-5-3-3-2 reps back squat, 70-90%
2a . 3 rounds for time of
60 du/ 50 heavy rope jumps – 20 kb swings
rest 2 min
2b . 3 rounds for time of
16 alternative db devil presses – 15 pull ups
1 . emom x 7
5 chin ups – 5 ring dips
2 . 10 rounds for time
3 hang power snatch – 3 ohs – 3 burpees over bar
3 . rest 3 min and perform
1 max rep set
of bar muscle ups rest 2 min
and perform 1 max rep set pull ups
scale o…
1 . e2mom x 5
1 snatch pull – 1 power snatch – 1 squat snatch – 1 ohs
2 . 12 rounds for time
8 wall-ball shots
3 handstand push-ups / 6 push ups
1 power clean
time cap 14 min
1 . in teams of 2
2000m row, change every 250m
2 . in teams of 2
4 rounds each of
12 db dead lift
9 db clean
6 db push press
3 . in teams of 2
2000m air bike, change every 500m
1000m skierg, change every 250m
50 push …
1 . e2mom x 5
1 clean pull – 1 squat clean – 1 front squat – 1 split jerk
2 . for time
500m row then 4 rounds
8 hang power clean & jerks
8 walking lunges with 2 kb front rack
4 bar muscle ups / 12 pull ups / 15 ring rows
…
1. e2mom x 4
4 dead lift 70% 1rm + 10-15 floor presses
2. e3mom x 4
10 hang power snatches
10 burpees over bar
10 thrusters
3. 3 rounds of
12-15 tricep dips
12-15 double db bend row
1 . e2mom x 5, 3 front squats 75-85%
2 . 4 rounds each for time, rest 90” min between
20-15 cal row, 15/11 cal air bike, 15/11 cal skierg
15 s2o
12 burpees box jumps over
10 pull ups
scale: 15-10 cal row, 10/7 cal air bike
20…
1 . e1,5mom x 5
8-12 pull ups
focus on technique
master yor kipping or butterfly pull ups
scale banded kipping pull ups
2 . emom 5 min
5-7 kipping hspu
1 rope climb
3 . 10 min amrap
15 wall ball
16 alternative hang db…
1 . e2mom x 5
1 snatch pull – 2 muscle snatches – 1 snatch balance – 2 ohs
2 . 10 rounds for time of
3 hang power clean & jerk
3 burpees over bar
time cap 6 min
3 . for time
25 thrusters, (use a weight on the bar for an un…
1 . 5 rounds each for time, 90 sec rest between
20-15 cal row / 15-11 air bike
16 v-ups
8 hang power snatches
2 rope climbs
2 . 3 rounds of
10 biceps curl
10 banded triceps extensions
10 shoulder lateral raises
1. e2mom x 4
1 clean pull – 1 hang squat clean – 1 squat clean (80-85% 1rm clean)
2. e2mom x 4
5 strict press + 4 push press + 3 push jerks (60-65% 1 rm strict press)
3. in 15 min
500m row
75 push ups
75 sit ups
then amrap …
1. E1,5mom x 5
5-8 m hs walk
(or 8-12 hspu or 20-30 sec handstand hold)
2. for time 15-12-9 reps of
thrusters and t2b / k2e
rest exactly 2 minutes and then 15-12-9 reps of
front squats and pull ups scale: banded pull ups
rest…
1 . e2mom x 5
3 back squats 70-85%
2 . 15 min time cap
100 du/ 200 su
50 kb swings
30 burpees
50 goblet squats
30 t2b
50 back step lunges with a kb
30 alternative db power clean & jerk
100 du/ 200 su
1 . e1,5mom x 5
3-5 strict ring muscle ups
scale: 5 ring pull ups + 5 ring dips or dips
2 . 6 min amrap
5 strict hspu – 1 legless rope climb
scale: 2 wall climbs – 5 strict ring rows
rest 3 min
6 min amrap
7 db hang squat c…
1 . a . e2mom x 3
1 snatch first pull – 1 snatch second pull – 1 hang power snatch – 1 snatch balance
(light weight)
b . e2mom x 4
1 power snatch – 1 ohs, (heavy)
2 . 27-21-15-9, time cap 11 min
wall ball – box jumps – pull ups
…
1 . 8 min to build a heavy power snatch
2 . e5mom x 4
min 0-5
500/400 m row – 30 alternative hang db snatches
min 5-10
150 du / 250 su – 30 s2o
min 10-15
20 devil press – 30 pull ups
min 15-20
20 burpees jump over the bo…
1 . e2mom x 4
1 squat clean – 1 front squat – 1+1 back step lunge
2 . for time 21-15-9
cal – burpees – kb swings
3 . 3 rounds of
12 floor presses – 12 db hang muscle clean
1 . e2mom x 4
5-8m handstand walk
if you cant walk 8-12 handstand push ups
or 4 wall walks
2 . in teams of 2, 20 min amrap, 4 rounds each
12/10 cal row – 12 thrusters – 12 burpees over bar
or 10/7 cal air bike
remaining time a…
1 . e2mom x 4
5 dead lift – 1 l-sit legless rope climb
2 . 5 rounds for time
10 db hang power c & j – 10 jumps over the box
scale: step up over the box
3 . e2,5mom x 3
10 hang power clean – 15 american swings – 12 diamond pus…
1 . e1,5mom x 4, 4 – 8 bar muscle ups
perform 1 unbroken set every 1,5 min, focus on movement quality & technique
scale: banded muscle ups – box muscle ups
intro: build a number of banded kipping pull ups or strict ring rows
2 . 10…
1 . e2mom x 4
1 power clean – 1 hang power clean – 1 push jerk
2. e2mom x 3
1 power clean – 4 back step lunges + 4 front squats, unbroken
3. 10 min amrap
1 wall walk – 20 heavy rope jumps – 4 burpees over the box
2 wall walks – …
1 . e1,5mom x 4
1 power snatch – 1 hang squat snatch
2 . 1,5mom x 4
1 clean – 1 front squat
3 . for time
40 wall ball
40 alternative V-ups *
30 wall ball
30 alternative V-ups
20 wall ball
20 alternative V-ups
*split reps as …
1 . e4mom x 3
10 back squats 50%
10 strict presses 50%
10 strict pull ups / 10 strict ring rows
2 . 7 min amrap
14 alternative hang db snatches
7 hspu / 14 hand release push ups
3 . 500 m row for time
e5mom x 5
200m row
10 hang power snatches
50 du
16 kb front rack walking lunges
1 . e2mom x 4
1 power clean – 1 hang power clean – 1 hang squat clean
2 . in teams of 2 – 18 min cap – 4 rounds each of
9 db dead lifts
7 db hang power clean
5 db push press
then amrap
10 kb swings
7 jumps over the box
p…
1 . in 8 min build a heavy 3 rep thruster
2 . 21-15-9 reps for time
Thrusters
Bar facing burpees
pull-ups / banded pull ups / ring rows
time cap 12 min
1 . e2,5mom x 4
5 front squats 60%
8 box jumps
10 t2b / k2e / v-ups
2 . 12 min amrap
15 kb swings
10 burpees
3 ring muscle ups / 8 ring dips
1. E2mom x 3
7 hang power clean
6 front squat
5 push jerks
Try unbroken
2. AMRAP 8:00
10 Double Dumbbell Front Squats
20 Alternating Leg V-Ups
10 pull ups
rest 2 min
3. AMRAP 8:00
10 hang snatches with double db
20 Alternating Le…
1. e2mom x 4
1 power clean – 1 hang squat clean
2 . AMRAP 7
5 Devil Press
30 Double Under/ 60 single unders
-Rest 3:00-
3 . AMRAP 7
10 Thruster
30 Double Under/ 60 single unders
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
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
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
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
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
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…
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
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
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…
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…
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…
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
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
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.
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…
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
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
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
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…
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
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…
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
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
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
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…
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
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…
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
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
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
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