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

1 rope climb

cash out 1000m run

1 . emom 10 min

1st min 5m hs walk / 8 hspu / 2 wall climb

2nd min 3-5 bar muscle up / 3-5 banded muscle up / 8-10 pull ups

2 . e2mom x 3

10 alternative pistol squats

5-8 rings skin the cat

3 . 4 rounds of

8 oh db lunges + 8 d…

1 . e1,5mom x 4

3 front squats

2 . e3mom x 4

15 pull ups

9 dead lift

7 hang power clean

5 s2o

3 . in 7 min amrap of this ladder

2 wall ball – 1 burpee

4 wall ball – 2 burpees

6 wall ball – 3 burpees

8 wall ball – 4…

1 . e1,5mom x 4

3 dead lift

2 . e3mom x 3

10 hang power clean & jerk

10 burpees over bar

50 du / 75 su

3 . 3 rounds of

10 bend row

10 shoulders Y

10 ring push ups

rest as needed

1 . e2mom x 4

5 muscle ups / assisted muscle ups

10m has walk/ 10 hspu/ 30 sec hs hold

2 . 3 rounds for time of

30 wall-ball
30 swings

3 . 3 rounds of

max sec L-sit, rest 30 sec

max rep chin ups, rest 45 sec

max rep ring d…

1 . e2mom x 4

2 snatch pull

2 hang power snatches

2 ohs

2 . in 15 min

buy in 200 du / 120 heavy rope jumps

then

21-15-9 reps of

db front squat

db power clean

remaining time

amrap of

5 burpees

1 rope climb

…

1 . e1,5mom x 5

1 snatch

2 . e1,5 mom x 4

2 snatch pull

3 . emom 15 min

1st min 10 sdhp

2nd min 10 thrusters

3rd min 10 t2b

1a . 0-5 min

3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)

6 reps c&j

1b . 5-10 min

3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)

5 reps c&j add weight

1c . 10-15 min

1 round of (10 Pull-Ups · 20 Push…

1 . e2mom x 4, 8 back squats

2 . 2 rounds of with 14 min time cap

25 wall ball

25 pull ups

25 alt db snatches

25 t2b

25 kb swings

1 . e2mom x 4

4 hang power snatches

2 rope climbs

2 . 7 min ladder

thrusters & burpees

1-1, 2-2, 3-3, ……

3 . 3 rounds of

10 sdhp

20 push ups

1 . e1,5mom x 4

1 snatch

2 . e1,5mom x 4

4 back squat

3 . tabata

8 rounds each, 20/10

a. swings

b. push ups

c. sit ups

d. alternative db snatches

1 . e1,5mom x 4

4-6 bar muscle ups

or box muscle up or banded muscle up

2 . e2mom x 4

10 t2b

10 ring dips

3 . for time

21-15-9 reps of

sdhp and box jumps over

1 . e1,5mom x 4

1 clean and jerk

2 . e1,5mom x 4

4 front squats

3 . 11 min amrap

8 alt db snatches

10 push ups

12 air squat

1 . 3 rounds of

8 strict pull ups / 12 strict ring rows

10 strict press

16 alternative jumping lunges

rest 45 sec between exercises (& rounds)

2 . 3 rounds of

8 back squat

8 ring dips

rest 90 sec rest  between rounds

…

1 . e4mom x 4

5 bar muscle up / 5 banded bar muscle up / 5 box muscle up

16 alternative pistol squats

15 hspu

2 . 3 rounds of

20 t2b

20 s2o

20 walking lunges

1 . e3mom x 4

8 db dead lifts

8 db front squats

8 db push press

8 db hang power clean

2 . 12′ amrap

15 kb swings

12 push ups

10 pull ups

8 step over the box with a kb

1 . e5mom x 3

8 back squats – 12 jump squats

8 front rack lunges – 12 alt jumping lunges

2 . e5mom x 3

10 ring dips or ring push ups – 12 diamond push ups

10 decline australian pull ups – 12 strict ring rows

3 . 2 rounds of

20…

for time

1000 m run

then 10 rounds of

10 pull ups /10 ring rows

20 push ups

30 squats

then 1000 m run

1 . e2,5mom x 4

5 strict press

8 chin ups

2 . 5 rounds for time of

12 db snatch

12 t2b

12 thrusters

50 du

time cap 15 min

1 . e2,5mom x4
5 back squat

1 legless rope climb

2 . 11 min ladder

2-4-6-8…… reps of

wall ball and pull ups

3 . core

1 . team wod

in teams of 2 10′ amrap

5 thusters – 5 burpees over bar – 5 kb swings

change every round

rest 3 min

2 . 10′ time cap

change every min

100 db snatches

80 t2b

60 step over the box

remaining time syncronized…

1 . in front of the clock 15 min

1st min 5 pull ups – 10 push ups – 15 squats

2nd min 7 db dead lifts – 6 db front squats – 5 db presses

3rd min 40 du / 30 heavy rope jumps

min 15-18 rest

2 . min 18-23

75 wall ball

remaining t…

1 . e2mom x 5,

1 power clean – 1 hang squat clean – 2 front squats

2 . for time

100 du – 25 wall ball – 25 swings – 25 push ups

75 du – 20 wall ball – 20 swings – 20 push ups

50 du – 15 wall ball – 15 swings – 15 push ups

1 . e4mom x 3

10 back squats

10 box step up

15 jumping squats

2 . e5mom x 3

10 chin ups

10 diamomd push ups

10 upright row

10 strict press

3 . 2 rounds of

15 biceps barbell curl

15 overhead triceps extensions

20…

1 . e2mom x 6

1 clean 2nd pull

1 clean

1 hang squat clean

2 . 4 rounds for time of

20 step over the box

10 db hang power c&j each hand

50 du / 100 su

time cap 10′

3 . core

1 . emom 5′

4-6 ring muscle up / 8-10 ring dips

2 . 20′ amrap

15 wall ball

15 push ups

15 kb swings

15 pull ups

8 right hand +8 left hand db snatces

FUNCTIONAL BODY BUILDING

block 1 . e5mom x 3

5 front squats

10 romanian dl

8 weighted bulgarian split squats each leg

16 alternative jumping lunges

block 2 . e5mom x 3

10 ring push ups

15 strict ring rows

15 banded explo…

1a . 2′ to complete

25 hang power snatches – 50 du / su

rest 2 min

1b . 2′ to complete

25 burpees – 50 du / 75 su

rest 2 min

1c . 2′ to complete

25 hang power clean & jerk – 50 du / 75 su

rest 2 min

1d . 2′ to comple…

1 . e2mom x 4,

7 hang power clean

14 t2b

2 . in teams of 2, 15′ amrap

no1 – run 800m

no2 – amrap db DT

(12 db dl – 9 db hang power clean – 6 s2o)

1 . e2,5mom x 4

10 back squats – 10 ring dips

2 . 15′ amrap

3 hang power snatches

6 ohs

9 burpees over bar

12 kb swings

1 . e1,5mom x 4,

1 snatch 2nd pull – 1 power snatch – 1 ohs

2 . 12′ amrap

12 swings

9 hspu / 15 hand release push ups

6 hang power snatch

30 du

1 . e5mom x 4

4 bar muscle ups / 12 pull ups / 12 ring rows

12 thrusters

12 burpees

12 kb c&j each hand

2 . core

1 . e2mom x 4,

5 front squats

5-10 strict chin ups

2a . 4′ amrap

5 db thrusters right hand

5 db thrusters left hand

5 burpees

rest 3′ and

2b . 4′ amrap

8 alternative db snatches

4 burpees over db

1 . e2,5mom x 4,

10 floor chest press – 10 db or kb dead lift

2 . e2,5mom x 4,

15 diamond push ups – 16 front rack lunges

3 . e2mom x 3,

10 barbell biceps curl – 15 triceps dips (hands on a box)

1 . e1,5mom x 4, 2 thrusters

2 . e2mom x 5,

10 thruster – 10 t2b / k2e

3 . core training

1 .  e2mom x 4,

1 power snatch – 1 hang power snatch – 1 hang squat snatch

2 . 20′ amrap

15 wall ball

15 kb swings

30 du

7 kb snatches each hand

pumping session

1 . e2mom x 4, 8 db dead lift – 8 strict pull ups

2 . e2,5mom x 4, 8 db bend row – 8 bulgarian split squats each leg

3 . e2mom x 3, 8 barbell biceps curl – 15 banded triceps extensions

1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . for time

60 du /120 su

30 sit ups

30 goblet squats

30 push ups

30 swings

30 burpees

60 du /120 su

time cap 10 min

1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk

2 . 5 rounds of

12 wall ball

10 swings

8 t2b

1a . e2mom x 3, 8 back squats

1b . e2mom x 3, 8 strict press

2 . emom 12 min

5 pull ups

10 push ups

15 air squats

scale option

5 ring rows

7 push ups

10 air squats

1 . e2mom x 4, 2 clean pull – 2 hang squat clean – 2 split or push jerks

2 . 10 min amrap

2 rope climbs / 3 rope walks

16 bodyweight walking lunges

4 ring muscle ups / 8 dips

16 bodyweight walking  lunges

1a . e2mom x 4, 1 power snatch – 2 snatch balance

1b . e2mom x 4, 1 snatch pull – 1 hang squat snatch

2a . e2mom x 4,  1 clean pull – 1 hang squat clean – 1 squat clean

2b . e2mom x 4, 1 clean & jerk

3 . 4 rounds x 8 dead lift + 8 …

1 . e2mom x 4,  2 snatch pull – 2 hang power snatch – 2 ohs

2 . 12 min amrap for this ladder

1-2, 2-4, 3-6, 4-8, 5-10,……..

step over the box – alternative db snatches

1 . 4 sets x 3 reps front squat e2mom, 75-80-82,5-85%

2 . in front of the clock 16 min

1st min 10 thrusters

2nd min 10-15 c2b pull ups

3rd min 8 hang power snatch

4rth min 3-5 bar muscle ups

team wod, in teams of 2,

do this ladder, 2-2, 4-4, 6-6, 8-8, 10-10, 12-12 reps of

alt db snatches & burpees,

then continue the next ladder from 12 to 2

t2b & hang power clean & jerk

(rotate after completing a round

ex…

1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk

2 . 11 min amrap of

10 muscle ups

20 hspu

30 c2b pull ups

40 s2o

50 bodyweight walking lunges

1a . e1,5mom x 4, 2 snatch pull – 2 hang power snatch

1b . e2mom x 4, 1 snatch – 1 snatch balance

2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 front squat

2b . e2mom x 4, 1 clean – 1 hang power clean – 2 split jerks

3a . e2mom…

1 . e2mom x 4, 5-5-3-3  back squats 75-87,5 %

2 . 6 min amrap

7 t2b – 25 du /7 k2e – 35 su

rest 3 min and

6 min amrap

7 thrusters – 25 du / 35 su

1 . e2mom x 4, 1 clean pull – 1 power clean – 2 split or push jerks

2 . 9 min time for 30-20-10 reps of

wall ball

kb snatches

hand release push ups

3 . 100 sit ups for time

1 . e2mom x 4, 3-5 strict ring muscle ups – 6-10 strict hspu

2 . 12 min amrap

8 walking lunges with 1 db oh right hand

12 alt db snatches

8 walking lunges with 1 db oh left hand

12 t2b /12 k2e

1 . e1,5mom x 4, 1 snatch pull – 1 hang power snatch – 1 ohs

2 . in 15 min time cap

5 rounds of

40 du – 20 kb swings – 10 hspu – 5 bar muscle ups

scale workout: 80 su- 20 kb swings – 20 push ups – 10 pull ups

also scale reps ex: 40 …

1 . e2mom x 5, 5 back squats 80% – 1 l-sit rope climb (start sitting on the floor)

scale: 2 strict rope walks

2 . 9 min amrap of this ladder

1-1, 2-2, 3-3, 4-4,…………..

thrusters & burpees over bar

1 .e2mom x 4,

8 kb romanian dead lift- 8 kb strict press – 8 kb romanian dead lift

2 . in teams of 2, 18 min amrap, rotate after completing one exercise

18 kb swings

15 pull ups

12 hang power clean & jerk

9 ohs / scale 9 fron…

1 . e2mom x 4, 1 snatch pull- 1 power snatch

2 . 20 min amrap

10 hang db clean and jerk each hand

15 burpees

20 wall ball

15 t2b

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean and jerk

3a . e2mom front squat

3-3-3-2-2-2 reps 75-92,5%

3b . e2mom dead lift

3-3-2-2 reps 70-80%

1 . e1,5mom x 5, 1 power clean- 1 hang power clean

2 . 3 rounds for time with a 9 min time cap

20 alternative db snatches

20 step over the box with a db

20 pull ups

1 . e2mom x 5, 3 back squat 85-87,5%

2 . 10 min amrap

5 hspu

5 thrusters

5 t2b

5 burpees

1 . e1,5mom x 4, 2 front squats 75-80-85-90%

2 . in teams of 3 with a 20 min amrap

15 reps rotation

90 wall ball

90 kb swings

90 push ups

90 db snatch

1 . e1,5mom x 6, 1 snatch pull – 1 hang squat snatch

2 . e2mom x 6, 1 clean pull – 1 clean – 1 split jerk

3a . e2mom front squats, 3-3-3, 80%, 2-2-2, 87,5-90%

3b . e2mom dead lift, 3-3, 75%, 2-2, 85%

4 . 3 rounds of 6-8 weighted chin u…

1 . e2mom x 4,

7-10 strict pull ups + 7-10 strict hspu

2 . 15 min amrap

2 Muscle-ups /4 dips or 6 banded dips

4 Handstand Push-ups / 4 box push ups

6 step over the box with 1 kb on the front rack

8 kb swings

1 . e2mom x 5, 3 back squats 75-87,5%

2 . in 9 min amrap of this ladder

1 pull up – 2 wall ball – 2 push ups

2 pull ups – 4 wall ball – 4 push ups

3 pull ups – 6 wall ball – 6 push ups

4 pull ups…………………….

1 . e2mom x 6, 1 snatch

2 . e2mom x 6, 1 clean & jerk

3 . e2mom back squat

3 reps 80%

3 reps 85%

4×2 90%

1 . e2mom x 4,

5 hang power clean – 10 burpees over bar

2 . for time

10 ring muscle ups / 20 dips

20 jumps over the box

30 alternative db snatches

40 wall ball

30 db one arm hang squat clean & jerk 15+15

20 c2b pull ups…

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean & jerk

3a . e2mom dead lift

3×5 80%

1×2 85%

1×2 87,5%

1×2 90%

3b . e2mom strict press

2×5 80%

2×3 85%

4 . 3 rounds not for time

(10 biceps cu…

1 . e2mom x 5, 4 hang power snatch – 8 strict t2b

2 . 11 min amrap

15 wall ball

12 kb swings

3 muscle up

1 . back squat e2mom

2×3 85%,

1×2 87,5%,

1×2 90%,

1×2 92,5%

2 . 21-15-9 reps for time of:

Dumbbell squat cleans
strict pull-ups
hspu

1 . front squat, e2mom

2×3 80% – 1×2 85% – 1×2 87,5% – 1×2 90%

2 . team wod, in teams of 2

20 syncronized burpees

128 kettlebell snatces, 16 each partner, one rest as the other perform snatches

40 syncronized overhead lunges with a …

1 . e2mom x 5,

1 power clean – 1 hang power clean – 1 hang squat clean

2 . 3 rounds for time of

50 air squats

7 bar muscle ups / scale 15 pull ups or 25 ring rows

10 hang power clean

1 . e1,5mom x 5, 4 push press

2 . tabata this

wall ball

burpees

2 db hang power clean & jerks

du or heavy rope jumps

8 rounds each, 20 sec work – 10 sec rest

1 . e1,5mom x 5, 1 power snatch – 1 hang power snatch – 1 ohs

2 . emom until fail

5 pull ups – 5 burpees – 1 thruster

5 pull ups -5 burpees – 2 thrusters

5 pull ups – 5 burpees – 3 thrusters

…………..

when you fail rest 2 mi…

1 . back squat e2mom, 5-5-3-3-2-2

2 . 7 min time cap for  21 – 15- 9 reps of

t2b – wall ball – kb swings

then 3 min amrap sit ups

1 . front squat every 2 min

2×5- 75%, 2×3 – 80%, 2×2 – 85%

2 . 13 min amrap of

30 du / 60 su

20 air squats

8 hang power snatches 40/25kg

5 strict pull ups

1 . e1,5mom x 7,  1 power snatch – 1 ohs

2 . e1,5mom x 7, 1 power clean – 2 split jerks

3a . front squat, every 2 min

2×5 – 82,5%, 2×3 – 87,5%, 2×2 – 92,5%

3b . dead lift, every 2 min

2×5 – 80%, 2×3-85%

3c .strict press, every 2 …

1 . e2mom x 4,

2 turkish get up each side – 50 heavy rope jumps

tgu: try to add weight round after round

2 . 9 min amrap

4 alternative db snatches- 4 wall ball

8 alternative db snatches- 8 wall ball

12 – 12……………

1 . e1,5mom x 7, 1 snatch pull – 1 squat snatch

2 . e1,5mom x 7, 1 clean pull – 1 squat clean – 1 split jerk

3 . back squat every 2 min

3×5 -85%, 3×3 – 90%, 3×2 – 95%

4 . 12-9-6-3 reps of

lungesters & bar facing burpees

1 . back squat – every 2 min

2×5 – 85%, 2×3 – 90%, 2×2 – 95%

2 . for time

12-9-6-3 reps of

lungesters* & burpees over bar

back step lunges + 1 thruster = 1 lungester

1 . in 15 min find 1 rm of front squat (scale* 3 rm)

*everyone that has small experience in weight training

2 . 11 min amrap

9 t2b

12 lunges with a  medball

15 wall ball

1 . in 12 min find 1 RM of strict press (scale* 3 RM )

*everyone that has small expirience in weight training

2 . in teams of 2 with 16 min time cap

100 sit ups with a medball together (50 each throwing the ball at your partner)

100 bu…

for time

30 burpees

50 alternative db snatches

70 pull ups

50 db thrusters (25 each hand)

30 burpees

1 . in 15 min find 1 RM back squat (scale 3 RM)

2 . 30-20-10  reps of

S2O and t2b

1 . practice hs walk 10 min

2 . 5 rounds for time  of

10 hspu / 15 hand release push ups

15 pull ups / 15 ring rows

20 suitcase lunges with a db

14 alternative db snatch

1 . e2mom x 4, 10 strict press

2 . 12 min amrap

30 wall ball

20 t2b

10 hang power clean

1a . e2mom x 3, 2 snatch pull – 1 hang power snatch  – 1 hang squat snatch

1b . e2mom x 4, 1 power snatch – 1 snatch

2a . e2mom x 3, 2 clean pull – 1 hang power clean- 1 hang squat clean

2b . e2mom  x4, 1 power clean – 1 clean

3a . e2m…

1 . e2mom x 4, 2 front squats

2 . For Time

25-20-15-10-5 American Kettlebell Swings

50-40-30-20-10 Double-Unders

25-20-15-10-5 Goblet Squats

1a . e2mom x 4, 2 snatch pull – 2 hang squat snatch

1b . e2mom x 4, 1 power snatch – 2 ohs

2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 front

2b . e2mom x 4, 1 power clean – 2 split jerks

3 . in 10 min build a heavy 3 reps bac…

1a . e2momx 4, 5 back squats

1b. e2mom x 4, 5 strict press

2 . team wod in teams of 3

1. does 20 burpees 2. amrap thrusters 3. rest

complete 120 burpees

then

1. does 20 t2b – 2. amrap kb swings – 3. rest

complete 120 t2b

th…

1 . in 12 min build a heavy 1 rep snatch

2 . in 10 min build a heavy 1 rep c&j

3 . e2mom x 5, 2 back squats

4 . 3 rounds for time of

15 s2o

20 t2b

20 jumps over the box

1 . e1,5mom x 4, 3 front  squat

2 . e2mom x 4, 5 hang power clean + 5 front squat + 5 push jerk

3 . 7 rounds  of

1 legless rope climb – 10 kb swings –  25 du

1 . e2mom x 5, 3 back squats

2 . tabata this,

s2o – du – kb swings – wall ball

each exercise 20 sec work -10 sec rest x 8 rounds

rest 1 min between rounds

team wod, 2 partners

1 . partner 1 does 1 round of 10 kb swings – 7 burpees – 5 hang power clean & jerk

partner 2 does amrap wall ball until 1 finishes his/her round,

then switch until compliting booth 200 wall ball, then continue

…

1 . in 10 min build a heavy power snatch

2a . e2mom x 4, 1 clean pull – 1 clean – 1 hang squat clean

2b . e2mom x 4 1 power clean – 2 split jerk

3 . e2mom, 5-5-3-3-3 reps front squat

4 . e2mom x 4, 3 ohs

1 . e1,5mom x 4, 1 power clean – 1 hang power clean – 1 hang squat clean

2 . 12 min amrap

12 alternative db snatch – 6 hang power clean – 3 bar muscle ups

1 . e2mom x 4, 2 snatch pull – 2 hang power snatch

2 . e2mom x 3, 10 back squats

3 . in 7 min amrap of this ladder

1-1, 2-2, 3-3, 4-4, etc……..

db c&j – burpees

1a . e2mom x 4, 2 snatch pull – 2 hang power snatch – 2 ohs

1b . e2mom x4, 2 hang squat snatch

2a . e2mom x 4, 2 clean pull – 2 hang power clean – 2 front squats

2b . e2mom x 4, 2 hang squat clean

3 , in 10 min find 3rm back squat

4…

1 . e2mom x 4,

2 power snatch – 2 ohs

2 . for time 30 – 20 – 10 reps of

alternative db snatches – t2b – wall ball

scale reps, 24-16-8

1a . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

1b . e2mom x 3 , 1 ohs – 2 snatch balance

2a . in 10 min build a heavy power clean

2b . e1,5mom x 3,  2 split jerk

3 . e2mom x 5, 2 reps front squat

4 . e1,5mom x 5, 2 str…

1 . e3mom x 4,

7 hang power clean + 7 jumps over the box + 14 t2b

2 . emom 10 min

6 thrusters – 6 burpees over bar

1a . e2mom x 3, 1 snatch pull – 1 hang squat snatch – 1 ohs

1b . in 10 min build a heavy power snatch

2 . e2mom x 5, 1 power clean – 1 front squat – 1 split jerk

3 . e2mom x 4, 3 strict press

4 . 7 rounds for time of

5 front squats …

1 . e3mom x 5, 10 hang power clean & jerk – 20 t2b – 2 legless rope climb

scale option: 10 hang power clean & jerk – 20 k2e – 2 rope walks

2 .  in 8 min amrap of this ladder

2-2, 4-4, 6-6, 8-8, reps wall ball – swings

1 . e2mom x 5, 2 snatch pull – 2 hang power snatch – 2 ohs

2 . for time 30-20-10 reps of

pull ups – s2o – back rack lunges

1 . in 12 min build a heavy snatch

2. e2mom x 5, 1 clean pull – 1 power clean – 1 hang squat clean – 1 split jerk

3 . in 10 min build a heavy 3 rep dead lift

4 . 7 rounds for time of

4 power clean 70% of 1rm – 8 hspu

1 . e2mom x 4, 2 hang power clean – 2 hang squat clean

2 . 11 min amrap this ladder

db snatches left & right hand – burpees

1-1, 2-2, 3-3, 4-4, …….

1 . e2mom x 5, 1 power snatch – 1 squat snatch – 1 ohs

2a . e1,5mom x 4, 1 clean pull – 1 hang squat clean

2b . e2mom x 3, 1 power clean – 2 split jerk

3 . in 10 min build a heavy 3 rep back squat

4 . do this ladder for time from 1 to …

team wod

2 partners

300 du, change every time you brake

80 hang power clean & jerk, change every 10 reps

40 bar muscle ups change every 5 reps / scale 60 pull ups, change every 10 reps

160 kb front rack walki…

1 . e2mom x 4, 3 strict press + 4 push press +  5 push jerks

2 . 10 min amrap

10 db walking front rack lunges

10 db clean & jerk right hand

10 db walking front rack lunges

10 db clean & jerk left hand

1 . e2mom x 4, 1 snatch pull – 1 hang squat snatch – 1 ohs

2 . in 12 min build a heavy clean & jerk

3 . e2mom x 4, 4 strict press

4 . 10 min amrap of

10 power clean- 10 thrusters – 10 t2b

1 . e2mom x 4, 3 front squats

2 . 12 min time cap

21-15-9 reps of kb swings – burpees

then

18-12-6 reps of thrusters – t2b / k2e

1a . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch

1b . e2mom x 4,  1 power snatch – 1 squat snatch – 1 snatch balance

2 . e2mom x 4, 2 clean pull – 1 hang squat clean – 1 front squat – 2 split jerks

3 . e2mom x 4, 2 back squats

4 ….

team wod, in teams of 2

50 ohs / scale front squat or back squat

one max rep set and change

then 3 rounds each of

20 db snatches – 20 db front squats (1 dumbbell)

then 50 hang power snatces

one max rep set and change

1 . 12 min to build a heavy snatch

2a . e2mom x 4,  1 clean pull  – 1 power clean

2b . e2mom x 4, 1 clean – 1 front – 1 split  jerk

3a . e2mom x 3, 3 snatch grip dead lift

3b . e2mom x 3, 3 sumo dead lift

4 . e3mom x 4, 15 sdhp – 12…

in 20 min

4 rounds of

25 wall ball – 30 push ups

then amrap of

10 hang power clean – 7 burpees over bar

1 . e2mom x 5, 3 back squats

2 . 12 min amrap, 10 pull-ups – 8 dumbbell deadlifts – 8 dumbbell push presses

1 . 3 rounds or time of

20 kb front rack lunges – 15 box jumps – 20 kb snatches (10 each hand)

2 . 10 min amrap,

10 dips – 15 kb swings – 30 heavy rope jumps

1 . tabata this

20 sec work – 10 sec rest x 8 set x 4 rounds

90 sec rest between rounds

1st round thrusters

2nd round db push up to row

3rd round 2 db clean & jerk

4th round burpees

2 . 70 t2b for time, scale 50 t2b or 50 …

1 . practice hs walk or hs hold or hspu for 10 min

2 . Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell front squats

1 . e2mom x 4, 4 front squats

2 . e2mom x 4, 8 s2o – 8 strict pull ups

3 . for time

50 alternative db snatches

100 sit ups