Workout
Of The Day
21/10/2024
1 . e3mom x 4, 8 back squats 65% 2 . 15 min amrap 1 power clean 2 strict pull ups 3 hspu or 3 pike push ups 4 db hang squat snatches right hand next round left hand Optional […]
19/10/2024
1. E2mom 5 ohs 2. E2mom x 3 8 front squats 3. In teams of 2, 4 rounds of 1000-800m row or 2000-1600m bike 5 legless rope climbs 20 db thrusters
18/10/2024
1. E2mom x 5 10-8-6-4-4 reps dead lift 2. In teams of 2 25 min amrap, split reps as you want 200m farmer’s carry 50 db snatches 100m walking lunges 50 c2b pull ups
17/10/2024
1. E2mom x 4 2 squat clean 70-85% 2. E2mom x 4 5 strict press 70-80 % 3. E3mom x 4 10 hang power clean 10 burpees over bar 10 thrusters
16/10/2024
1. Emom x 3 5-8 strict pull up 2. Emom x 3 7-10 kipping pull ups 3. Emom x3 7-10 butterfly pull ups 4. Emom 20 min 1st min 13/9 cal row or 40 sec max row 2nd min 4 […]
15/10/2024
1. E2mom x4 2 squat snatches 2. 18 min amrap 30 Wall ball 30 handstand push ups 30 Step ups 30 T2b
14/10/2024
1. E3mom x 4 10 back squat 60% of last 2 RM 2. 15 min amrap 12 reverse one db lunges 9 burpee pull-ups 12 alternative db snatches 50 du or 75 singles
12/10/2024
1. E2mom x 4 5 front squats 2. E2mom x 3 10 ohs 3. For time 4 rounds of db DT 4 rounds of Chelsea 3 rounds of db DT 3 rounds of Chelsea 2 rounds of db DT 2 […]
11/10/2024
1. E2mom x 5 1 snatch pull + 1 hang squat snatch 2. In teams of 3, 22 min amrap No 1 500/400m row or 1000/800m bike No 2 amrap 5 hang power snatches + 5 burpees over bar No […]
10/10/2024
1. E2mom x 5 8 strict presses 2. Emom 20 min 1st min 13/9 cal row 2nd min 10 box jumps over 3rd min 12 db push press 4th min rest Optional 24 min Emom 1st min 16/12 cal row […]
9/10/2024
1. E1,5mom x 4 7-10 ring dips 2. E1,5mom x4 3-5 strict ring muscle ups or ring muscle up progression exercise 3. For time 30 hspu 20 x 6m farmers carry 30 c2b pull ups 20x6m farmers carry 30 facing […]
8/10/2024
1. E1,5mom x 4 1 clean pull + 1 hang squat clean + 1 squat clean 2. E2mom x 4 10 dead lift 3. 12 min amrap 20 Walking lunges with a db 15 Burpees over bar 10 Hang power […]
7/10/2024
1. E2mom 6-4-2-2-2 reps back squat 2. For time 30-20-10 reps of wall ball – db snatches rest 2 min Then 100 du – 50 s2o – 50 t2b 15 min time cap Optional 10-20-30-20-10 reps wall ball and alternative […]
5/10/2024
1. E2mom x 4 5 front squats 2. E2mom x 3 10 ohs 3. In teams of 2, 25 min amrap 33/28 cal row 66 kb swings 33/28 cal bike 66 m burpees broad jumps 33 hspu or 33 pike […]
4/10/2024
1. E2mom x 4 8 strict press 2. E2mom x 3 10 push press 3. In teams of 2, 18 min amrap do this ladder, split reps as you want 1 devil press + 2 pull ups + 3 step […]
3/10/2024
1. E2mom x 4, 1 power snatch + 1 hang squat snatch + 1 ohs 2. Emom 20 min 1st min 15 Wall ball 2nd min 8 hang power snatches 13/10 cal row or 40 sec max row 4th min […]
2/10/2024
1. E1,5mom 5-4-3-2-1 reps weighted pull ups 2. for time 21-15-9 hspu 6-4-2 rope climbs 3. For time, 10 min time cap 8 wall walks 25 burpees box jumps over 35 t2b Optional For time, 13 min time cap 30m […]
1/10/2024
1. E2mom x 4, 0-8 min 1 power clean + 1 hang squat clean + 1 push jerk 2. E2mom x 4, 8-16 min 10-8-6-6 dead lift 3. For time, 18 min time cap 50 one arm db thrusters 500 […]
30/9/2024
1. E2mom x 5 , 6-6-4-4-2 reps back squat 2. For time, 18 min cap 1 round of 21 front squats + 21 push press 21 burpee pull ups 3 rounds of 7 front squats + 7 push press 21 […]
28/9/2024
1. E2mom x 5, 4 front squats 2. Emom x 7 5 hang power clean and jerks + 5 burpees over bar 3. 4 rounds of 15-11 cal row or bike 20 walking lunges with a plate overhead 20 db […]
27/9/2024
1. E2mom x 4 5 tng power snatches 2. In teams of 2 25 min amrap Split reps as you want 60 power clean 90 box jumps over 120 push ups 200 du or 300 su Optional 30m hs walk […]
26/9/2024
1. E2momx4 0-8 min 8 strict presses 2. E2momx3 8-14 min 8 push press 3. 15 min amrap 10x6m farmers carry 2 legless rope climbs 10 front squats with 2 db or 2 kb 10 db or kb push press
25/9/2024
Warm up 8 min amrap for quality 2 skin the cat * 15 hollow rock 15 superman rock 1 wall walk with 5 sec pause on top 30 du * if skin the cat is not possible then do 10 […]
24/9/2024
1. E2mom, 0-8 min 1 power clean + 1 squat clean 2. E2mom 8-16 min 8-8-6-6 reps dead lift 3. E5mom x3 10 burpees 15 pull ups 20 walking lunges with a db 15 t2b or v-ups 10 burpees Optional […]
