Workout
Of The Day
8-10-2026
1 . E2mom x 5 1 power clean + 1 clean and jerk 55-80% of clean and jerk 2 . Teams of 2 For time 10 wall walks 50 hang power clean 8 wall walks 50 front squats 6 wall […]
7-10-2026
1 . 5 rounds for quality every 2 minutes 4 weighted pull ups 10 ring push ups 2 . Emom x 4 1st min 2x5m hs walk/15 Hspu 2nd min 5-7 bar mu /10-12 pull ups 3rd min 40 sec […]
6-10-2026
1 . E2mom x 5 3-3-2-2-2 squat snatch 55-80% 2 . 15 min amrap 1 round db dt 12 burpees over db 15 t2b or 15 vups db = 12 db dead lifts + 9 hang db clean + 6 […]
5-10-2026
1 . E2mom x 4 back squats 4-4-3-3 starts at last week 4reps and add 5% for 3 reps 2 . E2mom x 4 5 front squats 65-70% 3 . For time 21 15 9 Ktb swings Pull ups Hspu […]
3-10-2026
Hybrid in teams of two 2 rounds of 1500/1100m row 20x8m farmers carry 300m run together 1300/900m skierg 60 kb swings 80m walking lunges with a kb
2-10-2026
1 . E2mom x 4 2 split jerk 2 . E2mom x 4 7 dead lift 50-70% 3 . For time 21 -15 -9 Db push press Jump over box into 21-15-9 Db box step over Pull ups HYBRID […]
1-10-2026
1 . E2mom x 4 back squat 4 reps same weight all sets last week best 4 reps 2 . Teams of 2 18 min amrap 1st run 600 m 2nd does amrap 10 hang power clean 10 burpees over […]
30-9-2026
1 . Emom x 9 minutes 1st min 30-20 sec handstand hold 2nd min 30-20 sec straight arms ring support 3rd min 30-20 sec chin over bar hold 2 .Emom x 4, 16 minutes total 1st min 8-10 burpees box […]
29-9-2026
1 . E2mom x 4 3-3-2-2 squat clean 55-70% 2 . Emom x 6 1 power clean + 3 front squats 3 . Amrap 15 min 12 Hspu 12 alternate db snatches 12 db suitcase lunges 12 pull ups
28-9-2026
1 . E2mom x 4 3-3-2-2 squat snatch 55-70% 2 . Emom 6 minutes 1 power snatch + 3 ohs 3 . For time 30 20 10 Db snatch T2b Goblet squat
26-9-2026
HYBRID teams of two 35 minutes amrap 100 push ups 1000/800m row 100 db snatches 100 goblet squat 2000/1600m bike 100 kb swings 100 sit ups 1000/800m skierg
25-9-2026
1 . E1,5mom x 4 1 power clean + 5 push press 2 . E1,5mom x 4 7 dead lift 3 . Emom x12 1st min 10 thruster 2nd min 50 du /80 su 3rd min 15-12 pull ups HYBRID […]
24-9-2026
1 . E2mom x 5, back squat 8-6-6-5-4 60-80% 2 . Teams of 2 Amrap 18 min 60 wall ball 60 ktb swings 60 t2b 60 cal 60 burpees
23-9-2026
1 . 15 minutes gymnastics 2 . 4 rounds 2 min work 2 min off 15/12 cal 5-3 wall walks Max bar mu/pull ups or pull ups HYBRID 35 minutes time cap in teams of two 1000/800m row 600m […]
22-9-2026
1 . E2mom x4 2 squat snatch 60-80% 2 . Emom x 6 3 hang power snatch + 3 ohs 3 . Amrap 12 min 1 round macho man 10 burpees over bar 15 t2b /15 v ups
21-9-2026
1 . E2mom x 4 2 squat clean + 1 split jerk 60-77,5% 2 . Emom 6 minutes 2 power clean + 3 front squats 3 . for time 20 16 12 Db snatch Suitcase lunges Straight into 18 14 […]
19-9-2026
HYBRID 1 . warm up 3 rounds of 1 min row 1 min bikerg 1 min skierg 2 . e4mom x 4 0-4 min 15/11 cal row 15 burpees over row 15/10 cal row 4-8 min 15/11 cal bike 20 […]
18-9-2026
1 . e2mom x 4 1 power clean + 3 split jerks – light weights 2 . e2mom x 3 10 floating clean pulls 3 . 3 rounds for time 30 wall ball 20 hand release push ups 10 devil […]
17-9-2026
1 . e2mom x 5, back squat 8-8-6-6-6 reps 60-80% 2 . Teams of 2 Amrap 18 min 30 hang power clean 30 burpees over bar 30 s2o 30 pull ups 30 thruster 30 t2b
16-9-2026
1 . emom x 4 20 sec straight arms ring support 2 . emom x 4 20 sec bottom position ring support 3 . emom x 4 3 weighted pull ups 4 . For time 30-20-10 Box step over 7-5-3 […]
15-9-2026
1 . e2mom x 4 1 power clean + 1 squat clean + 1 split jerk 60-75% of max squat clean 2 . e2mom x 3 1 squat clean + 3 front squats 60-80% of max squat clean 3 . […]
14-9-2026
1 . e2mom x 4 1 power snatch + 1 squat snatch 70-85% of squat snatch 2 . E2mom x4 1 squat snatch + 3 ohs 60-80% of squat snatch 3 . 11 minutes ladder hang power snatch and t2b […]
12-9-2026
HYBRID 20 minutes time cap for 4x8m sled push 500m run 4x8m burpees broad jumps 500m run 1000/800m bike 500m run 50 wall ball 500/400m row
11-9-2026
CrossFit 1 . E2mom x 4 3 split jerk 55-75% 2 . e1,5mom x 4 8 dead lift 50-65% 3 . 2 rounds for time 50 air squat 40 med ball sit ups 30 db hang clean n jerk 20 […]
