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

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 . 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 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 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

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

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 . 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 . 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 . 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

&nbsp…

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 . 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

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, 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 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 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 . 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 . 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 . 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

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 . 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

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 . 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 . 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 . 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 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 . 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 . 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 . 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 . 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 . 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 . 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 . 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 . 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 . 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, 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 . 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 . 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 . 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

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 . 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 . 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 . 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. 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 . 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 . 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 . 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 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 . 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. 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 . 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

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 . 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 …

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 . 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

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. 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 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. 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 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 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, 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

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

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

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 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

1 . in teams of 3

3000 m for time row, change every 250 m

2400m / 200m

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

3600m / 300m

or 1800 m skierg, change every 150 m

1500m / 125m

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

1. E2mom x 4

1 first pull + 1 second pull + 1 power clean + 1 push jerk

2. emom 5 minutes

5 thrusters + 10 kb swings

5-8 min rest

emom 5 minutes

7 t2b + 5 burpees

13-15 rest

at min 15 – 20

5 min amrap of this ladder

1…

1. E2mom x 5

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

2. 0-8 min

22-16-10 reps for time of

alternative db snatches

pull ups

then at min 8 starts for time

15-12-9 reps

strict press and

3-2-1 legless rope climbs

&n…

1 . e2mom x 4

4 dead lift,

add 5% from last week

2 . tabata

8 rounds each, 20/10, rest 1 min between exercises

a. swings

b. cal

c. one arm db thrusters, change hand every round

d. alternative db snatches

1 . e2mom x 4

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

2 . 7 min amrap

7 s2o

7 t2b

7 kb swings

3 . e3mom x 3

10 strict ring rows

10 diamomd push ups

10 up right rows

1. E2mom x 4

1 snatch pull

2 muscle snatches

1 snatch balance

2 ohs

2. for time

100-75-50 – 25 reps du

20-15-10-5 reps pull ups / ring rows

3. E3mom x 3

10 floor press

10 dips

10 deficit push ups

1. E2mom x 5

4 back squats, add 5% from last week

2. 15 min amrap

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

Scale option

20 sit-ups
30 burpees
40 wall-ball shots

1. E2mom x 4

5 dead lift

2. 10 min amrap

7 hang power clean and jerk

9 pull ups

11 wall ball

3. 3 sets of

15 australian pull ups

10 barbell biceps curl

1. E2mom x 4

1 snatch pull

1 power snatch

1 hang squat snatch

2. in teams of 3

3 rounds each for time of

21 thrusters – 21/15 cal

scale reps for beginners

15 thrusters – 15 /10 cal

1. E2mom x 5

5 back squats

2. For time

30 t2b

40 db snatches, split as you want

50 overhead walking lunges with a db

3. 3 sets of

10 floor press

10 overhead triceps extensions

1 . e2mom x 4

5 dead lift

2 . 12 min amrap of

21 cal

15 t2b

9 power clean & jerk

3. 3 super sets of

10 ring dips

10 bend over row

1 . e2mom x 5

5 back squats

2 . 15 min amrap

20 wall ball

20 pull ups

20 alternative db snatches

20 t2b

1 . e2mom x 5

5 strict press

2 . 12 min amrap

8 db hang power clean & jerk right hand

5 burpees

10 air squats

8 db hang power clean & jerk left hand

5 burpees

10 air squats

1 .  e3mom x 3

10 back squats + max bar muscle ups / chest 2 bar pull ups / banded pull ups

2 . 3 rounds of

a . 2 min amrap –

cal

b . 2 min amrap –

1 db snatch right hand + 1 left hand

2 db snatches right hand + 2 left hand

…

1. e2mom x 4

1 snatch pull – 2 hang power snatches – 2 ohs

2a. 21-15-9 reps of

push press*

pull ups

then rest exactly 3 minutes and get in to

2b. 15-12-9 reps of

overhead squats*

burpees over bar

*use the same weight on …

1. e1,5mom x 5

1 dead lift – 1 hang power clean – 1 hang squat clean – 2 back step lunges (1l+1r leg)

2. e3mom x 5

5 dead lift

10 t2b

50 du

1. e2,5mom x 4

7 strict pull ups

7 push press

7 front squats

2. 5 rounds for time of

5 hang power snatches

5 overhead squats

2 rope climbs

time cap 9 min

1. e2mom x 4

3 strict ring muscle ups + 6 dips

2. e4mom x4

15 cal + 10 burpees over the box + 8 dead lift

3. 3 rounds for time of

75 du

15 hspu

15 sdhp

1. e2mom x 4

1 snatch + 1 hang squat snatch

2. e2mom x 4

3 back squats

3. e1,5mom x 3

3 snatch pull

4. 10 min amrap

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

next round left hand

1. 21-15-9 reps for time of

dead lift and db chest press

2. row 8 sets each for time

500m / 1 min rest

1. e2mom x5

1 clean and jerk

2. e2mom x 4

2 hang power clean – 4 front squats

3. e2mom x 3

3 clean pull

4. 21-15-9 reps for time of

sdhp and jumps over the box

1. e2mom x 5

1 snatch

2. e2mom x 5

2 back squats

3. e2mom x 3

3 snatch pull

4. 21-15-9

cal – thrusters

in teams of 3,  30 min amrap

no 1 – 50/40 cal row

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

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

1. 21-15-9 reps for time of

back squats and chest floor presses

2. e2mom

9 hang power clean – 3 legless rope climbs

6 hang power clean (add weight) – 2 legless rope climbs

3 hang power clean (add weight) – 1 legless rope climb

3….

1 . in 8 min build a heavy

1 power snatch + 1 hang power snatch

2 . emom 12

1st min 10-15 cal

2nd min 15 kb swings

3rd min 6 pull ups 12 push up

3 . 3 sets of

15 ring rows

10 triceps dips

1 . tabata – 8 sets of 20 sec work 10 sec rest same exercise

rest 1 min between exercises

a. cal

b. thrusters

c. v-ups

d. push presses

2 . 3 sets every 3 min of

8 barbell bend row

8 barbell up right row

8 australian pull…

1 . e3mom x 3

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

2 . 12 min time cap for

40 m overhead dual kb carry

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

30 m overhead lunges with one kb

30 c2b pull ups /…

1 . emom 12 min

1st min 20 alternative hang db snatches

2nd min 10-15 pull ups

3rd min 15/10 cal

2 . e2mom x 4

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

3 . 3 rounds for time of

10 ring dips

20 kb sw…

1 . e3mom x 3

7 hang power clean

5 front squats

3 push jerks

(try unbroken)

2 . 18 min amrap in teams of 3

a. 40 / 30 cal

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

c. rests

3 . 2 sets of 20 barbell biceps curl …

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

rest 5 minutes

2. in 5 minutes

25 cal – 25 thrusters – remaining time max cal

rest 5 minutes

3. in 5 minutes

8 hspu – 4 ring muscle ups

6 hspu – 3 ring…

1. e2mom

0-2 min, 300/250 m row

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

4-6 min, 300/250 m row

6-8 min, 20 db cleans – 10 t2b

8-10 min, 300/250 m row

10-12 min, 10 devil press – 10 t2b

2. e2mom x 4

40 du – 8 hang power…

1. in a 10 min time cap

12 bar muscle ups

9 overhead squats

9 bar muscle ups

15 overhead squats

6 bar muscle ups

21 overhead squats

scale options : scale reps 7-5-3,

or banded muscle ups or jumping from a box muscle ups

…

1 . e2mom x 4

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

2 . in teams of 2

5 rounds each

15 wall ball

15 v-ups

30 heavy rope jumps

no 1 work no2 rests

3 . 3 super sets of

15 triceps dips

15 australian pull ups

1. e2mom x4

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

2. for time 21-15-9 reps of

t2b & push press

3. e2,5mom x 3

8 barbell biceps curl

10-12 ring push ups

1.e3mom x 4

5 hang power clean

10 dual db thrusters

2 rope climbs

2. 6 min. amrap

8 alternative db snatches

4 burpees over db

3.e3mom x 3

8 barbell bend row

8 romanian deadlift

16 alt.jumpings lunges

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

2 . 14 min amrap

20 burpees

25 kb swings

30 v-ups

35 db clean

40 walking lunges with a kb or a db

3 . 3 sets of

10 shoulders db lateral raises

10 overhead triceps extensions

1 . e2mom x 4

8 strict press + 4 push press

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

2 . tabata this

8 rounds each exercise, 20 work – 10 rest

1 min  rest between exercises

a. air bike / skierg / row / sattle spints

…

1. e2mom x 4

8 front squat + 10 t2b

2 . 7 min amrap

3 burpees 1 pull up

3 burpees 2 pull ups

3 burpees 3 pull ups

………

rest 3 min

3. For time

21-15-9

hspu / hand release push ups & hang power db clean

1 . e2mom x 4

8 bend row – 8 db strict press

2 . emom 5 min

10 thrusters

3 . 3 rounds of

8 goodmornings – 30 sec superman hold

rest 90 sec

4 . 2 sets

15 biceps barbell curl

15 (triceps) dips

1 . e2mom x 4

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

2 . 11 min amrap

7 db snatches each hand

7 burpees over db

7 v-ups

1 . e2mom x 4

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

2 . from 0-10 min

30-20-10 reps for time of:

Toes-to-bars
Wall-ball shots

10 min start 3 rounds for time of

15 pull ups / 15 ring rows

20 hand release pus…

1 . e3mom x 3

8-10 ring dips / 10 ring push ups

6-8 weighted chin ups / 8-10 banded

20 hollow rock

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

a. sattle sprints / row / bike / skierg

b. kb swings

c. push ups

d. …

1 . e1,5mom x 4

1 snatch pull + 1 hang power snatch + 1 ohs

2 . e2mom x 3

8 db front squats + 12 db hang power clean

3 . 3 rounds of

10-15 diamond push ups

16 alternative jumping lunges

rest 1 min

1 . e1,5mom x 4

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

2 . 12 min amrap

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

1 . e2mom x 4

2 hang power clean + 2 hang squat clean

2 . in front of the clock

1 min amrap wall ball then

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

1 min rest

1 min amrap kb swings then

1 min amrap sattle…

1 . e2mom x 4

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

2 . in 15 min amrap of

20 thrusters

20 burpees

3 rope climbs

1 . e2mom x 3,

4 hang power snatches + 4 ohs

2 . e3mom x 3

8 db snatches + 8 db front rack lunges right

8 db snatches + 8 db front rack lunges left

3 . 3 rounds for time of

20 sit ups + 20 push ups

1 . emom 9 min

1st min 6 hang power clean & jerk

2nd min 8 front squats

3rd min 8-12 pull ups

2 .  e3mom x 3

10 bulgarian split squats each leg

10 dips

15 v-ups

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

1 . e1,5mom x 4

7 hang power snatches

10 t2b

2 . in teams of 2, 18 min amrap

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

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

1 . emom 10 min

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

2nd min 5 hang power clean

2 . 10 min amrap

8 + 8 db snatches

8 burpees

1 . e2mom x 4 8 back squats

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

3 . 4 rounds for time

10 pull ups

10 s20

15 air squats

QUARANTINE WOD DAY 137

1 . 3 rounds of

50 jumping jacks or 50 du or 50 su

10 broomstick dead lift

10 broomstick ohs

2 . 3 rounds of

5 one leg dead lift with a kb or a db

10 bulgarian split squats

12 push press or push jerks…

QUARANTINE WOD DAY 136

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on chair

3 . e3mom x 5

21 american swings

15 jump squats
…

QUARANTINE WOD DAY 134

1. 2 rounds of

40 jumping jacks or double unders or single unders

40 mountain climbers

Then 3 rounds of

5 birddog each side

10 snow angels

10 v-ups

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

QUARANTINE WOD DAY 133

1 . 3 rounds of

20 alternative single leg raises

20 alternative single leg jackknife

8 birddog

2 . 16 turkish get ups

split reps, rest as needed

3 . 10 rounds for time of

3 db hang squat clean & j…

QUARANTINE WOD DAY 131

1 . emom 12 min

1st min 15-20 hollow rock

2nd min 15-20 superman rock

3rd min 20-30 sec wall sit

2 . e3mom x 5

8 db hang clean & jerk each hand

15 burpees over db

20 alternative db snatches

3 ….

QUARANTINE WOD DAY 130

1. 3 rounds of

40 jumping jacks or rope jump

40 mountain climbers

30 sec superman hold

2. 15 min amrap

15 kb swings

16 alternative chair step up

8 db push press each hand

3. 3 rounds of

10 chest…

QUARANTINE WOD DAY 128

1 . 3 rounds

5 cat – cow

5 down dog to cobra

10 alternative lunges with thoracic rotation

2 . 4 rounds for time of

5 1 arm devil press

10 v-ups

15 kb swings

15 push ups

3 . 4 rounds of

12-15 …

QUARANTINE WOD DAY 127

1 . 3 rounds of

20 alternative leg raises

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

10 one leg bridges

2 . 15 min amrap

20 burpees

25 kb swings

30 air squats

3 . 3 rounds of

…

QUARANTINE WOD DAY 125

1 . 3 rounds 1 min plank 30 sec rest

3 rounds 40 sec superman hold 20 sec rest

3 rounds 20 sec side plank 10 sec rest

2 . 15 min amrap

10 db thrusters right hand

10 kb sdhp

5 burpees over db

10 db thr…

QUARANTINE WOD DAY 124

1 . 4 rounds of

20 jumping jacks

40 mountain climbers

10 air squats

2 . 1 min amrap alternative db snatches

1 min rest

1 min amrap burpees

1 min rest

1 min amrap kb swings

1 min rest

1 min db…

QUARANTINE WOD DAY 122

1 . core: 3 rounds of

10 chair brigdes

8 one leg v-ups each side

8 side plank reach through

2a . 4 sets of 8-12 reps

floor chest press with 1 db left + right hand

max rep diamond push ups, then rest 90se…

QUARANTINE WOD DAY 121

1 . warm up

3 rounds of

40 mountain climbers

20 jumping jacks

10 front step lunges

2 . 5 min amrap

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

then left

rest 2 min and do

5 …

QUARANTINE WOD DAY 119

1. CORE

3 rounds of

15 Russian swings

15 bridges

20 alternative leg raises

2. 3 rounds of

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

5 one leg dead lift  +
…

QUARANTINE WOD DAY 118

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on chair

3 . e3mom x 5

21 american swings

15 jump squats
…

QUARANTINE WOD DAY 116

1. 2 rounds of

40 jumping jacks or double unders or single unders

40 mountain climbers

Then 3 rounds of

5 birddog each side

10 snow angels

10 v-ups

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

QUARANTINE WOD DAY 115

1 . 2 rounds of

30 jumping jacks

20 alternative leg raises

10 leg lock bridges

15 prone Y

2 . 3 sets of 3 turkish get up each hand

rest as needed

3 . 10 min amrap

8 db snatches right hand

8 burp…

QUARANTINE WOD DAY 113

1 . 3 rounds of

15 kb swings

15 v-ups

20 jumping jacks

2 . 12 min amrap

4 wall walks

12 kb front rack lunges

3 . 3 sets of 10-15 table rows

rest 1 min between sets

3 sets of 10-15 one arm db ben…

QUARANTINE WOD DAY 112

1 . 3 rounds of

5 birddog each side

10 alterative leg raises

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

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

2 . 6 rounds for time

7 db clea…

QUARANTINE WOD DAY 110

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . 15 min amrap

10 burpees

12 jump squats

14 swings

16 push ups

3 . 3 sets 10 table rows

rest 1 min between sets

3 sets…

QUARANTINE WOD DAY 109

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 . E3MOM x 5

10 db snatches rigth hand

10 chair step up right leg

10 db snatches left hand

10 chair step up left leg

3 . 3 sets of 10 che…

QUARANTINE WOD DAY 107

1 . 3 rounds of

4 hip airplane each leg

8 body weight one leg dead lift each leg

10 one leg v-ups each leg

5 cobra push ups

2 . 4 rounds for time of

10 db clean & jerk each hand

10 burpees over db…

QUARANTINE WOD DAY 106

1 .  3 rounds of

20 jumping jacks / 20 du / 40 su

5 down ups

30 mountain climbers

2 .  21.3 equipment free

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

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

QUARANTINE WOD DAY 102

1 . 2 rounds of

8 one leg v-ups each side

8 side plank with leg abduction each side

15 prone snow angels

15 scapula push ups

2 . e5mom x 4

8 single arm renegade rows

8 db snatches each hand

8 shoul…

QUARANTINE WOD DAY 100

100 home workouts!

100 jumping jacks / 200 du / 300 su,

100 burpees, rest 5 sec every 10 reps,

100 db snatches chenge hand every 5 reps,

100 push ups

100 goblet squats

QUARANTINE WOD DAY 99

1 .  3 rounds of

20 jumping jacks / 20 du / 40 su

5 down ups

10 kb swings

30 mountain climbers

2 . 3 rounds of

10 kb clean & jerk each hand

no rest between rounds, focus on technique

3 rounds of…

QUARANTINE WOD DAY 97

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . e3mom x 5

20 alternative db snatches

20 strict push ups

3 . 3 supersets of

15 kb biceps curl 15 overhead triceps extensions

…

QUARANTINE WOD DAY 96

1 . 3 rounds of

4 hip airplane

20 dead bug

10 leg lock bridges

2 . 4 rounds for time of

20 kb sdhp

20  front rack lunges

20 v-ups

3 . 3 sets of 10 bulgarian split squats each leg

rest 1 min betwe…

QUARANTINE WOD DAY 94

1 . 3 rounds of

10 push ups

15 v-ups

20 back extensions

2 .   4 sets of 5-7 hspu or

4 x 20-30 sec handstand hold or

4 x 10 pike push ups on a chair

3 .  5 rounds for time

5 db snatches each hand

…

QUARANTINE WOD DAY 93

1 . 3 rounds of

5 birdog each side

8 side plank with leg abduction each side

5 hand walkout to push up

2 . 11 min amrap

10 push ups

12 air squats

14 kb swings

3 . 3 sets of 10-15 floor presses

re…

QUARANTINE WOD DAY 91

1 . 3 rounds of

30 mountain climbers

16 dead bug

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

2 . for time

20-16-12 reps of

kb snatches each hand

alternative jumping lumges

goblet squats

…

QUARANTINE WOD DAY 90

1 . 3 rounds of

4 hip airplane

8 body weight one leg dead lift

10 one leg v-ups each leg

2 . for time

40 alternative db snatches

40 jumping jacks or 80 du or 120 su

30 db clean and jerk spit reps

30…

QUARANTINE WOD DAY 88

1 . 2 rounds

50 jumping jacks / jump rope / du

10 burpees

then 2 rounds

8 birdog each side

16 alternative leg raises

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

db thrusters, spilt reps

burpees

3 . 4 s…

QUARANTINE WOD DAY 87

1 . 2 rounds of

50 jumping jacks

15 down ups

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

db Squat cleans
chair dips

3 . 3 trisets

15 biceps curl

15 overhead triceps extensions

15 strict push ups

rest 90 sec

QUARANTINE WOD DAY 85

1 . 3 rounds of

30 mountain climbers

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

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

2 . 7 rounds for time of

10 air squats or goblet…

QUARANTINE WOD DAY 84

1 . 3 rounds of

40 sec plank

30 sec side plank

30 sec superman hold

2 . 14 min amrap

8 kb clean & jerk each hand

8 front rack lunges each hand

16 v-ups

8 burpees

3 . 3 sets of

10 db bend r…

QUARANTINE WOD DAY 82

1 . 3 rounds of

20 jumping jacks / 30 jumps rope

40 mountain climbers

30 sec superman hold

30 sec hollow hold

2 . for time

100 du or 200 su or 75 jumping  jacks then

5 rounds of

10 burpees

15 pus…

QUARANTINE WOD DAY 81

1 .  3 rounds of

5 birdog each side

8 side plamk with leg abduction each side

5 hand walkout to push up

2 . for time (split reps)

30 db hang power clean & jerk

30 db snatches

30 db front squats

…

QUARANTINE WOD DAY 79

1 . 2 rounds of

20 alternative leg raises

20 bridges

20 hollow rock

20 scapula push ups

2 . 4 rounds of

12 db hang power clean each hand

12 hspu or 24 push ups

50 du or 100 su or 40 jumping jacks

…

QUARANTINE WOD DAY 78

1 . 3 rounds of

4 hip airplane

20 dead bug

10 leg lock bridges

2 . 11 min amrap

5 db thrusters each hand

7 burpees over db

3 . 4 sets of

8 weighted bulgarian split squats

5 one leg dead lifts

…

QUARANTINE WOD DAY 76

1 . 2 rounds of

50 jumping jacks

15 down ups

15 sumo dead lifts with kb

2 . 3 sets of

5 wind mill each side

10 pull over

3 . 5 rounds for time

16 v-ups

12 overhead lunges

8 burpees over db

…

QUARANTINE WOD DAY 75

1 . 3 rounds of

4 hip airplane

20 dead bug

10 leg lock bridges

2 . 30 work 30 sec rest 15 min

1st min burpees

2nd min alternative db snatches

3rd min goblet squats

3 . 3 sets of

10 floor press

…

QUARANTINE WOD DAY 73

1 . 3 rounds of

4 hip airplane

6 birddog each side

15 prone angels

2 . e3mom x 4

7 db thrusters right hand

7 burpees over db

7 db thrusters left hand

7 burpees over db

3 . 10 min amrap

30 jump…

QUARANTINE WOD DAY 72

1 . 2 rounds of

20 alternative leg raises

20 bridges

20 hollow rock

20 scapula push ups

2 . 30-20-10 reps for time of

db front rack squats (split reps)

one arm row (split reps)

v-ups

3 . 3 sets o…

QUARANTINE WOD DAY 70

1 . 4 rounds of

5 downdog push ups

8 leg lock bridges each leg

12 plank toe touch

2 .for time 2 rounds  of

10 db thrusters each side

20 burpees over db, then

2 rounds of

20 alternative db snatches
…

QUARANTINE WOD DAY 69

1 . 3 rounds of

15 glute bridges

15 sit ups

15 scapula push ups

2 . 11 min amrap

10 sdhp

12 chair step ups

14 v-ups

3 . 3 sets of

10 – 15 db or kb floor press

then 3 sets of max rep diamond pu…

QUARANTINE WOD DAY 67

1 . 2 rounds of

40 jumping jacks

40 mountain climbers

10 down ups

2 . for time

100 db snatches

emom, every minute starts with

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

QUARANTINE WOD DAY 65

1 . 3 rounds of

8 broomstick pass through

8 ohs

12 hollow rock

12 superman rock

2 . for time with one kettlebell

50 kb one arm russian swings (25 each side)

50 kb clean & jerk (25 each side)

50 …

QUARANTINE WOD DAY 63

1 . 3 rounds of

40 sec plank

30 sec superman hold

8 reps side plank with leg abduction

2 . 5 rounds for time

10 chair step ups

15 kb swings

20 sit ups

30 jumping jacks / 30 du or su

3 . 3 rounds …

QUARANTINE WOD DAY 62

1 . 3 rounds of

30 jumping jacks / 30 du or single unders

10 down ups

10 lunges with a broomstick pass through

2 . emom 20 min

1st min max reps alternative db snatches

2nd min max reps burpees over db

…

QUARANTINE WOD DAY 60

1 . 3 rounds of

10 broomstick pash through

20 hollow rock

20 superman rock

30 mountain climbers

2 . death by burpees

every minute on the minute

6 swings + 6 front rack lunges + 1 burpee

go as far as…

QUARANTINE WOD DAY 59

1 . 3 rounds of

20 alternative leg raises

20 glute bridges

15 prone snow angels

2 . for time

30 alternative db snatches

30 v-ups

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

30 lunges

30 one arm db thr…

QUARANTINE WOD DAY 58

1 . 3 rounds of

15 sec plank with one leg lift each side

15 sec side plank with leg abduction

8 cobra push ups

2 . e3mom x 3

20db snatches

15 v-ups

10 jump squats

3 . 9 min amrap

15 swings

12 …

QUARANTINE WOD DAY 57

1 . 3 rounds of

8 birdog each side

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

2 . 5 rounds for time of

8 db c&j each hand

12 chair step up

16 air squats

3 . 4 rounds rest 90 sec between rounds

…

QUARANTINE WOD DAY 56

1 . 3 roubds of

20 alternative leg raises

20 glute bridges

15 prone snow angels

2 . 3 rounds for time of

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

10 burpees – 10 thrusters – 10 db snatches, …

QUARANTINE WOD DAY 55

1 . 3 rounds of

8 broomstick passthrough

8 ohs

8 goodmornings

8 v-ups

2 . 4 min amrap

5 db c & j – 5 overhead lunges right hand

5 db c & j – 5 overhead lunges left hand

2 min rest

4 min a…

QUARANTINE WOD DAY 53

1 . 3 rounds of

5 birdog each side

8 side plamk with leg abduction each side

5 hand walkout to push up

2 . 4 rounds of

16 db alt snatches

16 chair step up

8 burpees

16 push ups

3 . 3 rounds of

…

QUARANTINE WOD DAY 52

1 . 3 rounds of

50 jumping jacks or 50 du or 50 su

10 broomstick dead lift

10 broomstick ohs

2 . 3 rounds of

5 one leg dead lift with a kb or a db

10 bulgarian split squats

12 push press or push jerks
…

QUARANTINE WOD DAY 50

1 . 3 rounds of

10 broomstick pash through

20 hollow rock

20 superman rock

2 . 5 rounds for time

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

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

3 ….

QUARANTINE WOD DAY 49

1. 2 rounds of

40 jumping jacks or double unders or single unders

40 mountain climbers

Then 3 rounds of

5 birddog each side

10 snow angels

10 v-ups

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

QUARANTINE WOD DAY 47

1 . 3 rounds of

40 sec jog on spot or jump rope 20 sec rest

40 sec mountain climbers 20 sec rest

1 min plank 1 min rest

2 . for time

50 kb snatches (25+25)

50 push ups

50 kb swings

50 burpees

50 …

QUARANTINE WOD DAY 46

1 . emom 12 min

1st min 15-20 hollow rock

2nd min 15-20 superman rock

3rd min 20-30 sec wall sit

2 . e3mom x 5

8 db hang clean & jerk each hand

15 burpees over db

20 alternative db snatches

3 . …

QUARANTINE WOD DAY 43

1 . 3 rounds of

10 v-ups each leg

20 back extensions

20 sec side plank each side

2 . 5 rounds of

8 db thrusters right hand

8 db bend row right hand

8 db thrusters left hand

8 db bend row left hand
…

QUARANTINE WOD DAY 43

1 . 3 ROUNDS OF

10 kneeling side plank with hip abduction

8 bird dog

8 Y-T-A

2 . for time

20-16-12-8-4 reps of

alternative db snatches,

jump squats

push ups

3 . 3 rounds of

8 weighted step up
…

QUARANTINE WOD DAY 41

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

2 . 8 min amrap

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

QUARANTINE WOD DAY 40

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

2 . for time

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

*cluster: squat clean to …

MERRY CHRISTMAS!

QUARANTINE WOD DAY 38

1 . 3 rounds of

1 min plank

8 side plank with leg abduction

8 birddog

2 . 11 min amrap

7 db squat clean each hand

7 db snatches  each hand

7 db push press each hand

3 . 3 x 4 turkish get ups each si…

QUARANTINE WOD DAY 37

1 . 3 rounds of

15 bridges

8 side plank with reach through

10 Deadbugs

2 . e4mom x 4

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

3 . 3 rounds of

10-15 one arm db chest …

QUARANTINE WOD DAY 36

1 . 3 rounds of

15 jumping jacks

10 sit outs

10 up & down planks

8 ups & downs

2 . 6 min amrap

1-1, 2-2, 3-3, 4-4….reps

of goblet squats & push ups

rest 3 min

6 min amrap

2-2, 4-…

QUARANTINE WOD DAY  34

1 . 3 rounds of

10 broomstick good mornings

10 broomstick pash through

10 broomstick ohs

10 one leg v-ups each side

2 . e2,5mom x 5

16 kb front rack lunges

16 chair dips

16 alternative db snatches…

1 . 3 rounds of

15 russian swings

45 sec plank

15 prone snow angels

2 . for time

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

of kb snatches & v-ups

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

3 . 2 rounds of

30 burpees

30 american swings

QUARANTINE WOD DAY 31

1 . 3 rounds of

8 pass through

8 ohs

20 hollow rocks

20 superman rocks

2 . 10 min amrap

5 db thrusters right hand

5 burpees

5 db thrusters left hand

5 v-ups

3 . 3 rounds of

6 ohs lunges wit…

QUARANTINE WOD DAY 30

1 . warm up

20 jumping jacks

20 Mountain climbers

8 cobra push ups

15 bridges

2 . tabata this

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

a . kettlebell swings

b . burpees

c . one arm db c…

QUARANTINE WOD DAY 28

1 . warm up 3 rounds of

25 High knees

10 Alternating v-ups

10 superman rock

5 Inchworm push up

2 . for time

30-20-10 reps of

goblet squat & hand release push ups

rest 3 min

then 3 rounds of …

QUARANTINE WOD DAY 27

1 . 3 rounds of

8 birddog each side

15 bridges

8 deep lunge with thoracic rotation each side

15 crunches

2 . 3 rounds of

10-15 one arm chest floor press

10-15 one arm db bend row

10 one arm kb shoul…

QUARANTINE WOD DAY 25

1 . warm up 3 rounds of

10 pass through with a dowell

10 overhead squats

10 sots press

10 front step lunges with dowell pass trough

2 . core training

4 max sec L-sit

after every l-sit 30 sec superman h…

QUARANTINE WOD DAY 24

1 . core 3 rounds of

1 min plank

30 sec superman hold

10 prone snow angels

2 . 4 rounds of

5 db thrusters right hand

5 db thrusters left hand

10 sdhp with a kettlebell

20 v-ups

3 . 3 rounds of

…

QUARANTINE WOD DAY 22

1 . core 4 rounds for time

16 grasshoppers

15 glute bridges

8 side plank with abduction each side

2 . 5 rounds for time

8 db clean and jerk right hand

8 burpees

8 db clean and jerk left hand

8 push …

QUARANTINE WOD DAY 21

1 . core 3 rounds of

8 cobra push ups

8 birddog each side

20 alternative leg raises

2 . 3 rounds for time

30  db snatches (15+15)

30 hollow rock

30 front rack lunges with a db

3 . accessory work

…

QUARANTINE WOD DAY 19

1 . core 3 rounds of

20 bridges

20 crunches

30 sec hollow hold

30 sec superman hold

2 . 11 min amrap

10 alternative db snatches

10 burpees

15 squats

3 . accessory work

3 rounds

10-15 biceps…

QUARANTINE WOD DAY 18

1 . core 3 rounds of

15 v-ups

15 frog bridges

30 sec side plank

2 . 30-20-10 reps of

goblet squats & chair dips

3 . 4 rounds of

10 db pull over

8 chest floor press

max rep diamomd push ups

…

QUARANTINE WOD DAY 16

1 . core 3 rounds of

30 sec hollow hold

30 sec superman hold

20 sec copenhagen plank each side

2a . 0-5 min

21-15-9 reps of

swings & v-ups

2b . 5-10 min

21-15-9 reps of

jump squats & push…

QUARANTINE DAY 15

1 . core: 3 rounds of

10 chair brigdes

8 one leg v-ups each side

8 side plank reach through

2a . 4 sets of 8-12 reps

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

max rep diamond pus…

1 . warm up

3 rounds of

40 mountain climbers

20 jumping jacks

10 front step lunges

2 . 4 min amrap

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

then left

rest 2 min and do

4 min amrap

8 kb swings -…

QUARANTINE DAY 12

1 . core, 3 rounds of

10 dead bug

8 birddog each side

30 sec side plank

2a . 3 rounds of

10 db one arm row

10 db push press

10 diamond push ups

rest as needed

2b . 3 rounds of

20 alternative front…

QUARANTINE DAY 10

1 . core

3 rounds of

20 crunches

10 leg lock bridges each side

20 sec isometric superman hold

20 sec isometric hollow hold

2 . 3 rounds of

2 turkish get up each side

then 3 rounds of

20 one arm russi…

QUARANTINE DAY 9

1 . 3 rounds of

40 mountain climbers

10 prone snow angels

7 cobra push ups

2. e2mom x 4

4-6 wall climbs

3a. 5 min amrap

5 db thrusters right hand

5 burpees over db

same with the left hand

rest as n…

QUARANTINE WOD 7

1. 4 rounds of

15 hollow rock

15 superman rock

2. emom 10 min

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

next min left hand

3. 5 rounds of

15 sdhp with a kettlebell

16 overhead front …

QUARANTINE WOD 6

1 . 3 rounds of

20 alternative single leg raises

20 alternative single leg jackknife

8 birddog

2 . 4 rounds not for time

14-20 alternative reps db renegade row

7-10 strict press or push press each hand

10 b…

QUARANTINE DAY 4

1 . CORE

4 rounds of

1 min plank

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

30 sec superman hold

2 . 5 min amrap

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

then the other arm

kettlebell should not …

QUARANTINE DAY 3

1. CORE

3 rounds of

20 crunches

20 back extensions

3 x 20-30 sec L-sit

2 . tabata this

20” work – 10” rest x 8

altrnative db snatches, rest 1 min then

burpees, rest 1 min then

kb swings, rest 1 min …

QUARANTINE DAY 1

1 . core

4 rounds of

8 one leg v-up each side

8 birddog each side

8 Y-T-A

5 down dog to cobra

2 . bodyweight wod

33-27-21-15-9 reps of

air squats

push ups

1 . in front of the clock 24 min

1st min 8 hang power clean

2nd min 10 hspu / 20 push ups

3rd min 10 step over the box with 2 kb

4th min 15-10 cal / 50 du

5th min rest

1 . e2mom x 5, 2 reps back squat

(5% heavier than previous week)

2 . 9 min amrap

10 s2o

10 pull ups

1 . e1,5mom x 4

2 snatch pull

2 . team wod 16 min time cap

150 wall ball change every 15 reps

120 db snatches every 12 reps

90 burpees every 9 reps

70 t2b every 7 reps

1 . e3mom x 3

3-5 bar muscle ups

6-10 hspu

12 alternative pistol squats

scale option

3-5 box bar muscle ups

3 wall climbs / 10 box push ups

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

2 . 10 amrap

15 kb swings

1…

1 . e2mom x5 (heavy)

2 back squats

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

2 . 6 min amrap

6 hang power snatches – 6 t2b

rest 3 min

5 rounds for time

6 ohs – 6 burpees over bar

1 . e1,5mom x 4

2 push jerks

2 . in teams of 2, one round each

16 min cap,

4 rounds each of

10 db hang power clean & jerk

15 t2b

20 suitcase lunges

then amrap 8 alternative db snatches

5 burpees over db

…

1 . e1,5mom x 4

1 clean pull – 2 hang power clean

2 . tabata 8 rounds each exercise

20 work -10 rest, 1 min rest between exercises

thrusters

sit ups

swings

cal or du

1 . e2mom x 5

2 back squats

2 . 14 min amrap

12 wall ball

10 burpees over bar

8 sumo deadlift high pull

1 . e2,5mom x 4

5 ring muscle ups / 10 dips

10 kb swings

30m farmers walk

2 . 10 min amrap

7 hspu / 7m hs walk

2 rope climbs

8 step over the box with a kettlebell

1 . in teams of 2, 3 rounds each of

10 devil press + 15 jumps over the box

rest as needed and

2 . 3 rounds each of

15 thrusters + 15 burpees over bar

1 . e1,5mom x 4

1 clean pull

1 power clean

1  hang power clean

2 . 16 min amrap

25 wall ball

25 t2b

25 burpees

25 kb swings

25 hand release push ups

25 pull ups

1 . e2mom x 5

2 back squats

2 . 3 rounds of

15 kb swings

15 push ups

15 wall ball

3 . 8 min amrap of

8  kb snatches each hand

8  kb front squats each hand

1 . e1,5mom x 4

1 snatch pull – 1 hang squat snatch

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

4 dumbbell thrusters

6 t2b / 10 k2e

24 du / 40 su

1 . e2mom

1 clean pull – 1 power clean – 1 front

2 . for time 21-15-9 reps

hang power clean & jerk

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

1 . e1,5mom x 4

2 push press + 2 push jerks

2 . 12 min amrap

3 bar muscle ups / 6 pull ups

6 hspu / 12 push ups

9 wall ball

12 kb swings

1 . e2mom x 4

2 snatch pull – 2 hang power snatch

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

amrap in three minutes of:

3 Power clean

6 Push-ups

9 Squats

Rest 1 minute

Repeat for 5 sets of three minute intervals

1  . e1,5mom x 4

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

2 . e3mom x 4

15 wall ball

5 bar muscle ups

5 wall climbs

3 . 3 rounds (not for time) of

20 hollow rocks

10 Y-T-A

15  strict push ups

15 strict…

1 . e2mom x 5

4 back squat

2 . 11 min amrap

40 du / 80su

12 pull ups / 15 ring rows

8 db c&j each hand

1 . e2mom x 4

4 dead lift

2 . 18 min amrap

15 kb swings

50 du / 50 heavy rope

4 ring muscle ups / 10 dips

20 sit ups

1 . e1,5mom x 4

2 snatch pull

2 . e2mom x 4

7 hang power snatches

14 t2b

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

thrusters – burpees over bar

1 . e1,5mom x 5

1 power clean – 1 hang squat clean

2 . e4mom x 4

5 hang power clean

10 hspu / 20 hr push ups

15 kb swings

50 du

1 . e1,5 mom x 4

4 back squats

2 . e3mom x 3

10 sdhp

10 burpees

10 pull ups

3 . 7 min amrap

7 db snatches

7 wall ball

7 push ups

1 . e1,5mom x 5

3 dead lift

2 . for time

buy in 100 du

20 sdhp

4 rope climb

15 sdhp

3 rope climb

10 sdhp

2 rope climb

5 sdhp