COMPETITION
Warm up
10 min yoga stretching then
3 rounds not for time of
15 cal + 50 du + 15 v-ups + 20 kb swings
1 . 4 rounds each for time of
25m d-ball carry + 8 d-ball clean 60/40kg/masters 60kg
rest 2 min
2 . DT
5 rou…
1 . in teams of 2 for time split reps as you want
100 wall ball
100 hang power snatches 30/20kg
100 burpees
100 thrusters 30/20kg
100 pull ups
100 hang power clean & jerk 30/20kg
100 t2b
1a . e2mom x 3
3 muscle snatches
1b . e2mom x 4
1 power snatch + 2 snatch balance
2 . for time
9-7-5 wall walks
21-15-9 db burpee dead lifts
1 . e2mom x 4
3 strict press
2 . e3mom x 3
10 kb snatches + 10 kb front squats right hand
10 kb snatches + 10 kb front squats left hand
3 . 8 min amrap
20 du / 30 su + 15 sit ups
1 . e2mom x 5
3 dead lifts
2 . 15 min amrap
5 ring muscle ups
10 hspu
15 kb swings
scale option
10 ring dips
10 hand release push ups
15 kb swings
1 . e2mom x 4
1 clean pull + 1 hang power clean + 1 front squat
2 . e5mom x 4
8 devil press
10 jumps over the box
12 c2b pull ups
20 lunges with a plate overhead 20/10kg
scale option 4 rounds
8 burpees
10 box jumps
12…
1 . e2mom x 5
3 back squats
2 . 4 rounds for time
21 wall ball
15 t2b
9 hang power clean
then rest exactly 2 min and
3 . 3 rounds of
75 du / 150 su
10 s2o
COMPETITION
1 . 8 min to build a heavy thruster
2. 4 rounds of
20 cal + 20 thrusters
40/25 kg
rest 2 min between rounds
3 . 12 min to build this complex
1 snatch + 1 hang squat snatch + 1 ohs
4 . for time
Buy in 1000m ru…
1 . for time
30 burpees
40 kb swings
50 walking lumges
60 push ups
50 squats
40 pull ups
30 step over the box with a kb
2 . 4 rounds of
10-15 floor presses
10 barbell bend rows
1. E2mom x 4
1 power clean + 1 hang squat clean + 1 squat clean
2. 10 min amrap
10 m one arm overhead walking lunges with a kb
10 t2b
3. 3 sets of
10 ring Y
10 barbell bend over rows
1 . 15 min practice handstand walk or kipping hspu, depending on your level
2 . for time
40 alternative db hang snatches
30 pull ups
30 alternative db hang snatches
20 c2b pull ups
20 alternative db hang snatches
10 bar muscl…
1 . e2mom x 5
3 pause back squats
2 sec pause at the bottom
2 . emom 4 total rounds
1st min 15/10 cal
2nd min 15 wall ball
3rd min 15 kb swings
4th min 2 rope climbs
1 . e2mom x 4
5 dead stop dead lift
2 . 10 min amrap
35 du /70 su
8 hang power c&j
3 . 3 sets of
10 ring dips / scale option assisted dips
max rep chin ups /
scale option max rep assisted dips
1 . e2mom x 4
2 hang squat snatch
2 . 21-15-9 reps for time
ohs + pull ups
into 9-12-15 reps
burpees over bar + hang power snatches
1. 5 rounds of
500 / 350 m row, 1000 /700m air bike
15 t2b /15 v-ups
20 hand release push ups
time cap 20 min
2. 3 rounds of
10 lateral shoulder raises
10 barbell biceps curl
10 barbell overhead triceps extensions
competition team
1 . 3 rounds of
15 cal
15 burpees over the box
10 dead lifts 100/70kg
rest 2 min
2 . 12 min to build this complex
1 power clean + 1 push jerk + 1 squat clean +1 split jerk
3 . 3 sets of 8 heavy
barbell o…
1 . e2mom x 4, 3 pause front squats
pause for 2-seconds at the bottom / The goal is to drive straight up from the paused position with as much power as possible.
2 . in teams of 3, 22 min amrap
no1 run 500m
no2 does amrap of 4 hang pow…
for time
buy in 1000m run
then 10 rounds of
3 power snatches
6 one arm devil presses
9 pull ups
cash out 1000m run
1 . 10 min to build 3 heavy reps dead stop dead lift
2 . 18 min amrap
8 burpees + 10 s2o + 12 t2b + 14 alt db snatches
1 . emom x 5
4-6 bar muscle ups
intermadate scale reps or use a band
beginners do muscle ups from a box
2 . emom x 5
30 du + 10 hspu or 5m hs walk
intermadate scale reps, do 5-7 reps
beginners do 2 wall walks or 10 hand releas…
1 . 10 min to practice this
1 clean pull + 1 hang squat clean + 1 squat clean
use moderate weights / focus on technique , keep the bar close to the body
2 . 4 rounds of
15/10 cal row
15 burpees over the box
15 thrusters
finish…
1. 8 min to build a heavy 2 rep strict press
2. 21-15-9 reps for time of
squat clean and ring dips
3. 4 sets of
max rep chin ups followed by a heavy 10 reps kb swings rest 1 min between
1. 10 min to build a heavy 2 reps front squat
2. in teams of 2
80 m overhead walking lunges with 2 kb (20-20)
60 t2b (15-15)
80 wall ball (20-20)
60 pull ups (15-15)
80/60 cal (M 20-20, W 15-15)
20 ring muscle-ups (5-5) or 40 …
1 . e2mom x 4
2 muscle snatches + 1 snatch balance + 2 ohs
2 . 5 rounds for time of
400m run
12 pull ups
6 hang clean
1 . 10 min to build 3 reps dead lift
2 . e3mom x 4
10 burpees over the box
10 t2b / beginners 10 v-ups
10 hspu / beginners 10 hand release push ups
3. 1000 m row for time
1 . e2mom x 4
1 power clean + 1 squat clean + 1 front squat
2 . 5 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
1 . e2mom x 4
3 strict press
2 . tabata this
row
one arm db thrusters
sit ups
push ups
rest one min between rounds
1 . e2mom x 4
1 squat clean + 1 hang squat clean + 1 s2o
2 . for time
30 cal
20 s2o
10 ring muscle ups / 20 dips
30 burpees over bar
20 hang clean
10 bar muscle ups / 20 pull ups
1 . e2mom x 4
3 dead stop dead lifts
2 . 21-15-9 reps of
jump over the box
devil press
scale option
21-15-9
jump over the box
burpees
3 . 3 super sets of
10 barbell biceps curl
10 overhead triceps extensions
1 . e2mom x 4
1 power snatch + 1 snatch balance + 1 ohs
2 . for time
50 dumbbell walking lunges
30 handstand push-ups*
40 dumbbell walking lunges
20 handstand push-ups
30 dumbbell walking lunges
10 handstand push-ups
* hand relea…
1 . e2mom x 4
3 front squats
2 . 10 min amrap
10 wall ball
10 alt db snatches
10 t2b
3 . 3 rounds of
10 bench presses or floor presses
10 barbell bend row
1 . e2mom x 5
5 dead lift
2 . 3 rounds for time
15 deficit hspu
20 c2b pull ups
50m farmers carry
scale options
7 wall walks
20 banded pull ups or 20 strict ring rows
50m farmer carry
3. 3 sets of
10 lateral shoul…
1 . e2mom x 5
1 power snatch + 1 squat snatch
2 . for time
20 burpees box jumps over
2 legless rope climbs
20 kettlebell clean and jerks
15 burpees box jumps over
2 legless rope climbs
15 kettlebell clean and jerks
10 burpees box j…
1 . e2mom x 5
5 back squats
2 . For time:
1,000-meter row
50 thrusters
30 bar muscle ups
scale options
20 or 15 bar muscle-ups
or 30 pull-ups
1 . 10 min to build this complex
1 clean + 1 s2o + 1 front squat + 1 s20
2 . 30 sec work, 30 sec rest, for 20 min
a. row
b. alternative db snatches
c. du
d. wall ball
1 . e2mom x 4, 2 dead lift
2 . e3mom x 4
15 cal + 15 push press
3 . 3 rounds for time of
50m farmers carry + 15 hspu + 10 power clean*
*8 power clean 2nd round – 6 power clean 3rd round
add 5-10 kg every round
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
intermidate:
Deadlift: body weight
Bench press: 3/4 body …
1 . e2mom x 5
3 back squats
2 . e3mom x 4
8 strict press + max rep strict pull ups
3 . 8 min amrap
5 devil press
8 t2b
12 wall ball
1 . 10 min to build this complex
1 squat snatch + 1 hang squat snatch + 1 ohs
2 . e2mom x 3
3 snatch pulls
3 . e3mom x 4
15/10 cal + 8 power cleans
1 . e2mom x 5
2 back squats
beginers 5 reps
2 . emom x 6
1 power clean
3 . e3mom x 3
10 barbell bend over rows
10 bench presses or 10 floor presses
4 . 3 supersets of
10 barbell biceps curls
10 barbell overhead extens…
1 . e2mom x 5
3 dead stop dead lifts
2 . e2mom x 4
5 push press
3 . 15 min amrap
50m farmers carry with 2 db or kb
10 bar muscle ups / 15 pull ups / 15 ring rows
15 hspu / 20 push ups
1 . 8 min to build 2 heavy reps thruster
2 . 8 min to build 2 heavy reps sdhp
3 . 2-4-6-8-10-8-6-4-2
reps for time of
sdhp + thrusters
4 . 100 sit ups for time
1 . 10 min to build a heavy clean & jerk
beginers option: 3 hang power clean + 3 push press
2 . e2mom x 4
2 front squats
3 . in teams of 2 for time, change every 15 reps
120 cal
90 box jumps
120 wall ball
90 t2b
&n…
1 . 10 min to build a heavy 1 rep snatch
2 . e2mom x 4
3 ohs
3 . e2mom x 3
3 snatch pull
4 . 21-15-9
dead lift – hspu
scale option. 21-15-9 dead lift / 9-6-3 wall walks
1 . 4 x 5 min rounds – 1 min rest between
1st min box jumps
2nd min push press
3rd min cal row
4th min wall ball
5th min kb swings
1 . e2mom x 4
2 dead lift
2 . e2,5mom x 3
10 bend over rows
10 dual kb push presses
3 . e4mom x 4
20/14 cal
7 devil presses
16m walking lunges with 2 db
1 . e4mom x 4
5 m hs walk
5-8 ring muscle ups
5-8 bar muscle ups
scale option
5 wall walks or 10 hspu
8 strict pull ups
8 banded ring dips
2 . 12 min amrap
6 hang power snatches
9 burpees over the box
12 wall ball…
1 . e2mom x 4
1 power clean – 1 hang power clean – 1 split jerk
2 . e2mom x 4
1 clean pull – 1 squat clean
3 . emom 4 total rounds
1st min 40 du / 60 su
2nd min 10 hang power clean
3rd min 12 t2b
1 . e2mom x 4
2 back squats
2 . e2mom x 3
8 barbell front rack walking lunges
3 . 11 min amrap
7 hspu / 15 hand release push ups
15 kb swings
2 rope climbs
1 . e2mom x 4
1 snatch balance + 2 ohs
2 . e2mom x 4
2 squat snatch
3 . fran 21-15-9
thrusters – pull ups
1 . in teams of 3
135 cal + 135 hang power clean & jerk + 90 burpees over the box*
change every 15 reps, *burpees over box every 10 reps
2 . 3 rounds of
8 bulgarian split squats + 15 australian pull ups
rest 90 sec
3 . 3 roun…
1 . e2mom x 4
3 hang power clean + 3 front squats
2 . 10 min amrap
8 db dead lifts
8 db hang power clean
8 t2b
35 du / 70 su
3 . 3 supersets of
10 db biceps curl + 10 triceps dips
1 . e2mom x 4
3 strict presses + 5 weighted pull ups
2 . 6 min to build a heavy cluster
3 . e3mom x 4
12 kb swings
12m walking lunges with 2 kb
2 L-sit rope climbs
4 . 3 sets of
10-15 ring dips or ring push ups
1 . e2mom x 4
2 hang power snatches + 2 hang squat snatches
2 . e2mom x 3
3 snatch pull
3 . for time
50 wall ball
40 alt db snatches
30 box jumps
20 hspu / 30 hand release push ups / 15 pull ups
10 bar muscle ups
4 . …
1 . e2mom x 4
3 back squats
2 . 4 x 2 min rounds + 1 min rest
10 thrusters + 10 burpees over bar
remaining time max cal
count total cals
3 . 3 rounds of
10 deficit push ups + 10 upright rows
1 . e2mom x 4
1 push press + 1 push jerk + 1 split jerk
beginers option, 5 push press
2 . 4 rounds for time
20 alt db snatches
25 push ups
40 du / 80 su
3 . 3 sets of
10 barbell biceps curl
10 overhead triceps extensions
1 . e2mom x 4
1 hang squat clean + 1 front squat
2 . emom 3 total rounds
1st min 15/10 cal
2nd min 10 s20
3rd min 15 kb swings
4th min 2 rope climbs
3 . 3 super sets
10 deficit push ups
10 australian pull ups
1 . e2mom x 4
3 dead stop snatch grip dead lifts
2 . 3 rounds for time of
20/15 cal
15 db devil dead lifts
30 wall ball
3 . 3 rounds of
10 Z presses
10 triceps dips
1 . e1,5momx 5, 1 snatch
2 . 3 rounds of
8 hang power snatches
12 t2b
into
3 rounds of
10 thrusters
10 burpees over bar
into
3 rounds of
10 hang power clean & jerk
10 pull ups
1. E2mom x 4
2 front squats
2. for time
30-20-10 kb swings
30-20-10 kb front rack walking lunges
6-4-2 rope climbs
3. 3 sets of
8 strict presses
8 chin ups
1. 0-3 min
500/350 m row as fast as you can
3-6 min
50 sit ups
6-9 min
75 air squats
9-12 min
500/350 m row as fast as you can
12-15 min
80 m overhead walking carry with 2 kb
15-18 min
50 push ups
18-21 min
5…
1. E2mom x 4
3 strict press
2. e3mom x 3
8 weighted bulgarian split squats each leg
3. For time
50 db snatches
40 s2o
30 jumps over the box
20 ohs
10 ring muscle-ups / 20 dips
1. E2mom x 4
1 clean + 1 hang squat clean
2. emom 3 total rounds
1st min 15/10 cal row
2nd min 15 hspu / 15 hand release push ups
3rd min 15 t2b / 15 v-ups
4th min rest
3. 3 sets of
10-15 strict ring push ups
10 barbell …
1. E2mom x 4
3 dead stop dead lifts (slow eccentric)
2. 3 rounds time cap 10 min
75 du / 150 su
25 wall ball
10 devil press
3. 3 sets of
10 bend over row
10 barbell overhead triceps extensions
1 . e2mom x 4
2 hang squat snatches
2 . for time
50 swings
50 burpees over bar
50 db clean
50 step over the box with a db or kb
50 push press
1 . e2mom x 4
3 back squats
2 . From 0-2 minutes:
20 thrusters
Max-rep bar muscle-ups in the time remaining
Rest 2 minutes
From 4-6 minutes:
20 bar muscle-ups
Max-rep thrusters in the time remaining
scale option
0-2 min, 2 0 thru…
emom 5 total rounds, 30 sec work for max reps or cals – 30 sec rest
1st min row / bike / ski
2nd min hspu / push ups
3rd min pull ups / ring rows
4th min walking lunges with a plate overhead
5th rest
1 . e2mom x 4
3 front squats
2 . e2mom x 4
1 power clean + 1 hang power clean + 1 hang squat clean
3 . 8 min amrap
8 db snatches right hand + 10 push ups + 10 air squats
next round left hand
1 . e2mom x 5
3 dead lift
2 . emom 4 total rounds
1st min 8-10 burpees box jumps
2nd min 10-15 cals row
3rd 15 dual db push jerks
4th rest
1 . e2mom x 4
3 push press
2 . e3mom x 4
16 overhead walking lunges with a db (8+8)
16 c2b pull ups
3 . 5 rounds for time of
10 t2b – 3 wall walks
1 . e2mom x 4
1 snatch + 1 hang squat snatch + 1 ohs
2 . 4 sets every 5 min
25/18 cal row
20 thrusters
1 . e2mom x 4
5-5-3-2 back squat
2 . e2mom x 4
8 devil presses + 12 t2b
3 . 7 min amrap of this ladder
2-4-6-8-10……
wall ball + kb swings
1 . 8 min amrap
8 wall ball
8 kb swings
8 t2b
4 min rest
2 . 8 min amrap
8 step over the box
2 legless rope climb
3 . 3 sets of
10 db biceps curl
15 banded triceps extensions
in teams of 3,
3 rounds each, 40 minutes cap
no1 row 1000/750m
no2 amrap 7 t2b + 15 squats
no3 amrap 8 dual hang db snatches + 8 ring dips
1 . e3mom x 3
8 hang power clean + 16 front rack walking lunges with 2 kb
2 . 7 min amrap
7 thrusters + 7 burpees over bar
3 . e2,5mom x 3
5-8 bar muscle ups
10-12 hspu
scale option. 8 dips + 10 pike push ups
1 . e2mom x 5
1 power snatch + 1 squat snatch + 1 ohs
2 . 12 min amrap
10 s2o
10 c2b pull ups
40 du /80 su
5 rounds every 6 min each round
row 500m / airbike 1000m
15 hang power c&j
30 push ups
1 . e2mom x 4
5 back squats
2 . for time
30 wall ball
25 t2b
20 one db Alternating hands devil press
25 t2b
30 wall ball
3 . 3 sets of
10-15 shoulder lateral raises
10-15 strict australian pull ups
1 . 5 rounds x 40 sec work – 20 rest
row or airbike or skierg
2 min rest
2 . 5 rounds x 40 sec work – 20 rest
russian swings
rest 2 min
3 . 5 rounds x 40 sec work – 20 rest
db squat clean & jerks
rest 2 min
4 . 5 rou…
1 . e2mom x 4
2 hang power clean + 3 front squats
2 . in teams of 2, 22 min cap
120 cal row / 100 cal airbike/skierg, every 30 cal row / every 25 cal airbike/skierg M
100 cal row every 20 W
100 kb swings, every 25 reps
80 wall b…
1 . e2,5mom x 4
5 dead lift + 8 seated strict kb presses
2 . 4 rounds of
1st min 12-15 t2b
2nd min 10-12 thrusters
3rd min amrap cal
4th rest
1 . 8 min to build a heavy snatch
2 . 8 min amrap
15 pull ups + 50 du
3 . 3 sets of
10 ring dips + 10 pull overs
1 . e2mom x 4
3 front squats
2 . 3 rounds of
in 5 min row 500/350m
then amrap 3 hang power snatches + 3 burpees over bar
rest 3 min between rounds
1 . 3 rounds of
in 2 min
20/14 cal air bike
then max rep hang power clean
rest 2 min
in 2 min 20/14 cal skierg
then max rep hang power snatches
rest 2 min
in 2 min
25/17 cal row
then max rep thrusters
rest 2 min
…
1 . e3mom x 4
5 back squats + 10 box jumps + 10 knee tucks jumps
scale option. 5 back squats + 10 box step ups+ 10 jump squats
2 . 3 rounds of
1st min 45 sec max cal
2nd min 45 sec max burpees
3rd min 30 sec max thrusters
4th …
1 . 10 min practice hs walk depending on your level
2 . e2mom x 4
50 du + 1 set max rep bar muscle ups
scale option. 50 du + max rep pull ups
or 70 su + 8 dips + 8 ring rows
3 . in 8 min do this ladder
2-4-6-8-10…. reps of
…
1 . e2mom x 4
3 muscle snatches + 1 snatch balance + 3 ohs
2 . with 1 kb change hand every 15 reps
from 0-2 min
30 suitecase walking lunges
from 2-4 min
30 front rack walking lunges
from 4-6 min
30 overhead walking lunges
…
1 . e2mom x 4
5 dead lifts
2 . e2mom x 4
1 power clean + 1 clean
3 . 3 rounds of
3 turkish get ups each side*
8 kb snatches each side*
8 kb clean & jerks each side*
*work on movement quality
for time
run 1000m
10 rounds of
10 pullups
20 push ups
30 air squats
run 1000m
time cap 50 min
scale option
run 1000m
15 rounds of
5 strict ring rows
10 push ups
15 air squats
run 1000m
1 . for time
30 burpees
40 kb swings
50 walking lumges
60 push ups
50 squats
40 pull ups
30 step over the box with a kb
2 . 4 rounds of
10-15 floor presses
10 barbell bend rows
1 . e2mom x 4
2 snatches add some weight every 2 minutes performing 2 reps
2 . in teams of 2 18 min amrap
partners change every 10 reps
60 db snatches
60 hang power clean & jerks
60 t2b
60 thrusters
120 du or 240 su, ev…
1 . emom 12 min
1st min 20 hollow rock
2nd min 4-6 skin the cat
3rd min 20 superman rock
4th min 1-2 legless rope climbs
2 . 5 rounds of
10 dual db snatches
4 wall walks
12 pull ups
time cap 11 min
3 . 3 sets of
10…
1. E2mom x 4
3 hang power snatches + 3 ohs
2. 9 min amrap
10 walking lunges with a kb
10 t2b
10 kb swings
3 . 3 rounds of
15 diamond push ups
10 one db bend row
1. 3 rounds of
10 burpees over the box
15 cal row
10 db hang power clean and jerk
rest 2 min
2. for time
27 wall ball and 9 bar muscle ups*
21 wall ball and 7 bar muscle-ups
15 wall ball and 5 bar muscle ups
*scale reps …
1. e2mom x 4
1 power clean + 2 hang power clean +3 front squats
2. 3 rounds of
50 du and 12 s2o
into
3 rounds of
10 pull ups and 10 front squats
into
3 rounds of
10 thrusters and 10 burpees over bar
1. tabata 20-10 x8
a. row
b. swings
c. ski or airbike
d. sit ups
2. 4 rounds of
10 db chest press
10 barbell bend row
10 weighted bulgarian split squats
1 . e2mom x 5, 3 back squats,
5th set 10 back squats 70%
2 . in teams of 3
22 min amrap
buy in 30 syncronized burpees
then
no1 25/18 cal
no2 10 burpees over the box
no3 15 hang power clean & jerks
change when no1 fin…
1 . e2,5mom x 4
10 hspu + 6-8 bar muscle ups
or 8 m hs walk + 6-8 bar muscle ups
2 . 8 min amrap
10 wall ball + 10 kb swings
3 . 3 rounds of
10 ring push ups
10 australian pull ups
10 up right rows
1 . e2mom x 4
1 snatch + 1 hang squat snatch + 1 ohs
2 . for time
40 one arm db thrusters *
40 t2b
40 one arm devil presses *
40 c2b pull ups
*split reps as you want
1 . emom 5 min
8 pull ups + 8 t2b, unbroken
2 . for time
500m run
30 s2o
20 burpees over bar
100 du / 200 su
30 ohs
20 burpees over bar
500m run
1 . e2mom x 4
3 clean + 2 front squats + 1 s2o
2 . NASTY GIRLS
3 Rounds
50 Squats, 7 Muscle-Ups, 10 Hang Power Cleans
scale option
50 Squats, 14 dips, 10 Hang Power Cleans
30 min amrap, in teams of 2
60 wall ball /every 15
40 t2b /every 10
20 squat clean /every 5
40 hspu /every 10, or 80 push ups /every 20
60 kb swings /every 15
1 . e2mom x 4, 3 dead lift
2 . e3mom x 5,
5 hang power clean – 4 front squats – 3 push jerk
12 burpees over the box
1. 6 min amrap
25 du / 40 su
10 wall ball
rest 3 min
2. 6 min amrap
5 step over the box – 5 db c & j right hand
next round left hand
rest 3 min
3. 6 min amrap
500m row
70/50 push ups
remaining time row for max cal
1 . e2mom x 4
1 clean pull – 1 hang squat clean – 1 squat clean
2 . e2mom x 5
10 thruster – 15 c2b pull ups
3 . 3 rounds not for time of
10 ring push ups – 10 barbell bend row
1 . 10 rounds for time
3 hang power snatch – 3 ohs – 3 burpees over bar
2 . e1,5mom x5
5-8 strict pull ups
5-8 ring dips
3 . perform 1 max rep set
of bar muscle ups rest 2 min
and perform 1 max rep s…
1. e2mom x 5-5-3-3-2 reps
front squats 70-90%
2. 12 min amrap
12 db dead lift
9 db hang power clean
6 db push press
40 du/ 80 su
1 . in front of the clock, 5 rounds
1st min 10 burpees
2nd min 15 kb swings
3rd min 5-7 bar nuscle ups / 10-15 pull ups or ring rows
4rth min 15 push ups
5th min 15/10 cal row
6th min rest
1 . in teams of 3
3 rounds each / time cap 35 min
no1 50/35 cal row
no2 amrap 7 thrusters 5 burpees over bar
no3 amrap sit ups
1 . emom 12 min
1st min 6 devil press
2nd min 12 t2b
3rd min 12 ring dips
2 . 9 min amrap
8 wall ball
8 one arm kb snathes
8 push ups
next round left hand
1 . e2mom x 5
1 hang squat snatch – 1 ohs
2 . 30/20/10 reps of
lunges with 2 kb – push press
3 . 3 rounds of
10 triceps dips
15 strict ring rows
1 . e2mom x 4
5 hang power clean & jerk, add weight every round
1 legless rope climb
2 . in 18 min
buy in 1000m run / 1500m row
then amrap
30 du / 60 single unders
10 pull ups
20 db hang snatches
1 . e2mom, 5-5-3-3-2 reps back squat
2 . 5 min amrap
500m row then max rep burpees
2 min rest
3 . 5 min amrap
7 db thrusters with 2 db
3 wall walks
2 min rest
4 . 5 min amrap
10 kb swings
10 wall ball
3 rounds for time of
500m row / 1000m air bike
25 burpees
25 pull ups/ 25 ring rows
25 kb swings
1 . e1,5mom x 3
3 snatch pull
2 . e2mom x 4
1 snatch – 1 ohs
3 . 8 min amrap
10 t2b – 10 s2o
1 . e2,5mom x 4
7 left hand+7 right hand db thrusters – 7 muscle ups / 14 pull ups
2 . 4 rounds for time of
20 step over the box with 1 db or kb
4 rope climbs
15 hspu / 30 push ups
time cap 12 min
scale reps for beginners
1 . e2mom x 4
1 power snatch + 1 hang power snatch + 1 hang squat snatch + 1 ohs
2 . e2mom 3 rounds total
a. 300/200m row
b. 30 alt hang db snatches
c. 20 pull ups
Emom, for 30 minutes 6 sets of:
Minute 1: 10-15/7-10 calorie row / air bike
Minute 2: 40 double-unders/ 60 single-unders
Minute 3: 12-15 toes to bar
Minute 4: 20 alternative db snatches
Minute 5: rest
1 . e2mom x 4
5 back squats
2 . e2mom x 4
1 power clean – 1 hang power clean
3 . 8 min amrap
3 wall walks – 12 wall ball
1 . e2mom x 4, 1 snatch pull – 1 hang squat snatch – 1 ohs
2 .e4mom x 3
10 devil presses – 7 bar muscle ups/10 ring rows + 10 dips – 250/200m row
3 . 3 rounds of
10 strict presses – 10 bulgarian split squats
1 . e4mom x 3
10 burpees jump over the box – 16 alt db snatches – 10 t2b
scale option: 10 burpees step over the box – 16 alt db snatches – 10 v-ups
2 . for time 27-21-15 reps of
wall ball – kb swings
9-7-5 ring muscle ups / 18-14-10…
1 . e2mom x 4
1 clean – 1 hang squat clean – 1 push jerk
2 . e2mom x 3
3 hang power clean – 3 front squats
3 . in front of the clock 12 min
1st 15/10 cal
2nd 15 burpees / scale 10
3rd 40 du/60 su
1 . e2,5mom x 4
8 back squats – 10 db hang power clean & jerk
2 . 12 min amrap
8 hspu – 10 pull ups – 12 front rack lunges
scaleoption: 12 hand release push ups – 12 ring rows – 12 front rack lunges
1 . emom 5 rounds
1st min 10 wall ball – 10 push ups
2nd min 10 hang power snatches
3rd min 10 pull ups – 10 swings
4th min 15-10 cal
5th min rest
scale reps
1 . e2mom x 4
1 power clean – 1 squat clean & jerk
2 . e2mom x 3
3 clean pull
2 . for time
15 thrusters – 7 rope climbs
12 thrusters – 5 rope climbs
9 thrusters – 3 rope climbs
1 . e3mom x 4
10 ring dips
10 strict pull ups
10 strict hspu
scale reps /use a band
2 . 10 min amrap
35 du
8 hang power c&j
12 lunges
3. 3 sets of
10 db biceps curl
10 triceps dips
1 . e2mom x 4
3 front squats
2 . 3 rounds for max reps of:
1 min wall ball
1 min cal row
1 min push press 30/20kg
1 min sit ups
1 min sdhp 30/20kg
1 min rest
1. 5 rounds of
500 / 350 m row, 1000 /700m air bike
15 t2b /15 v-ups
20 hand release push ups
time cap 20 min
2. 3 rounds of
10 lateral shoulder raises
10 barbell biceps curl
10 barbell overhead triceps extensions
 …
1. e2mom 3-3-2-2-2 reps back squat
2. for time 21-15-9 reps of
hspu – pull ups – weighted step over the box
scale option hand release push ups – ring rows – step over the box
3 . 3 sets of
10 Y – 10 barbell overhead triceps extensio…
1 . e2mom x 4
2 hang power snatches – 1 hang squat snatch – 2 ohs
2 . e2mom x 3
max rep ring muscle ups
scale option banded ring muscle ups, beginers banded dips
3 . e2,5mom x 3
5 slow eccentric pause dead lifts – 5 slow eccentri…
for time, 22 min time cap
1000m run/ 1500m row/ 3000m bike
6 rope climbs
30 db snatches
9 wall walks
30 wall ball
4 rope climbs
20 db snatches
6 wall walks
20 wall ball
2 rope climbs
10 db snatches
3 wall walks
…
1 . emom 18 min
1st min 10 thrusters
2nd min 15/10 cal row
3rd min 4-7 bar muscle ups
2 . 3 rounds of
30 sit ups
10 ring dips
1 . e2mom x 5
3 hang power clean – 3 front squats
2 . 14 min amrap
buy in 200 du /300 su
then
8 db or kb push presses
8 lunges
8 t2b
1 . 7 min amrap
10/7 cal skierg – 10 kb swings
3 min rest
2. 7 min amrap
10/7 cal airbike – 10 db thrusters
3 min rest
3 . 7 min amrap
10/7 cal row – 10 t2b / v-ups
in teams of 3, 33 min amrap
1500m row / 500 each
60 burpees over bar /20
60 db snatches /20
45 thrusters /15
21 wall walks/ 7
1 . e4mom x 4
15/10 cal row – 10 step over the box with a kb – 10 db dead lift – 8 db hang power clean
2 . e3mom x 4
10 strict preses – 20 push ups
1 . for time
50 burpees
50 swings
50 wall ball
50 t2b
50 cal
50 dual kb front rack walking lunges
1 . e2mom x 4
3 muscle snatches – 1 snatch balance – 3 ohs
2 . 21-15-9 reps of
burpees jump over the box
c2b pull ups
s2o
1 . e2mom x 4, 8 back squats 70-75%
2 . 0-5 min amrap
8 kb swings – 8 push ups
5-8 min rest
8-15 min amrap
5 t2b / 5 v-ups
7 db snatches right hand
9 wall ball
next round db snatches left hand
for time
20 step over the box
30 pull ups/ 45 ring rows
40 swings
50 push ups
60 sit ups
60 air squats
120 du / 240 su
500 m row / 1000m air bike
1. E2mom
5-5-3-3-2 reps dead lift
2. 18-12-6 reps for time of
ohs and burpees over bar
rest 3 min and for time
18-12-6 reps of
push press and t2b
1. e2mom x 5
1 cluster – 1 thruster
2. 12 min amrap
8 devil presses
2 rope climbs
30 du / 60 single unders
1 . e2mom x 4
1 squat snatch – 1 hang squat snatch
2 . 20 min arap in teams of 3
no1 20/14 cal
no2 amrap alternative db snatches
no3 20 sit ups
1 . e2mom x 3
7-10 hspu / 7-10 pike push ups
3-5 ring muscle ups / 10 ring rows
2 . e3mom x 3
10 ring push ups
8-10 chin ups
3 . amrap 9 min
10 wall ball
10 kb swings
7 burpees
1 . e2mom x 5, 2 reps back squat 80-90 %
2 . For time
30-20-10
t2b and 2 db front rack walking lunges
3. 3 sets of
10 db z-press and 10 australian pull ups
e3mom 36 min total time
4 rounds, 3 min each
0-3 min 500/400 m row
3-6 min 20 burpees
6-9 min 5 hang power clean – 5 front squats – 5 s2o
repeat
1. emom 25 min
1st min 8 dead lift
2nd min 2-3 rope climbs
3rd min 40 du / 60 su
4rth min 3-5 wall walks
5th min 13/9 cal row
1 . e2mom x 5
1 clean – 1 hang squat clean
2 . e2mom x5
4-6 bar muscle ups
scale use a band or a box or 10-15 pull ups or ring rows
3. 100 sit ups for time
1. min 0-6 do this ladder
1-1, 2-2, 3-3, 4-4……
thrusters and pull ups
min 6-10 rest
2. then 6 rounds for time of
12 push press
9 t2b
6 burpees over the box
3 . 3 rounds of
10 floor presses
10 shoulder db lateral r…
1. e2mom x 5-5-3-3-2 reps
front squats 70-90%
2. 15 min amrap
12 db dead lift
9 db hang power clean
6 db push press
10 burpees
1 . in teams of 3
3 rounds each of
15 thrusters – 15 / 11 cal row
then 3 rounds of
10 burpees over the box – 15 / 11 cal row
2 . 3 rounds not for time of
10 strict [ike push ups on parallel bars
10 australian pull ups
10 up…
1 . e2mom x 4
1 power snatch – 1 squat snatch
2 . for time
10-8-6-4-2 reps of
strict pull ups & hspu or push ups
then 2-4-6-8-10 reps of
one arm alt devil presses & burpees over db
3. 3 sets of
10 barbell biceps cu…
1 . e2mom x 3, 5 skin the cat
2 . e2mom x 3 set of max reps bar muscle ups /box / banded / or max reps pull ups
3 . 11 min amrap
10 t2b – 10 kb swings – 15 wall ball
1 . 9 min amrap
50 Double-Unders / 75 single unders
15/11 cal row, 10/7 cal air bike
10 hang power clean and jerks
4 min rest
2 . 9 min amrap
50 Double-Unders / 75 single unders
15/11 cal, 10/7 cal air bike
10 hang power snatches
…
1 . e2mom x 5,
2 back squats
2 . e2mom x 5,
1 power clean -1 hang power clean
3 . amrap 8 min
8 ring dips
8 hspu or box push ups
1 rope climb
1. in 8 min build a heavy 1 rep thruster
2. For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
30 min amrap
in teams of 3
1st 500/400m row or 1000/800m airbike
2nd amrap of 5 pull ups / 7 push ups / 9 air squats
3rd rest
1 . Three sets for max reps:
90 seconds 18 min total time of
8 Burpee Box Jump-Overs + Max Reps of hspu
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Ma…
1 . practice muscle ups
2 . e2mom x 5 – 2 min rest
8 thrusters* – 200m row – max rep db thrusters**
*heavy – ** moderate weights
1 . e2mom x 5
1 snatch – 1 ohs
2 . 15 min amrap
3 strict hspu
6 strict pull ups
12 wall ball
18 sit ups
1 . e3mom x 4
5 front squats
10 front rack walking lunges with 2 kb
2 . 12 min amrap
40 du
10 alternative db snatches
8 t2b
for time
50 air squats
20 cal row / 15 air bike
50 swings
20 cal row / 15 air bike
50 sit ups
20 cal row / 15 air bike
50 push ups
20 cal row / 15 air bike
1 . e5mom x 4
20/15 cal – 10 burpees over the box – 20 kb swings
2 . for time
75 du /100 su
21 thrusters
50 du / 75 su
15 thrusters
25 du / 50 su
9 thrusters
1 . e3mom x 4
8 dead lifts
2 legless rope climbs
10 hspu
2 . 12 min amrap
8 t2b
8 lunges*
8 db or kb push jerks
8 lunges*
*suitcase lunges with 2 db or kb
1 . emom 8 min
1st min 15 sec full support hold on low rings
2nd min 15 sec catch position hold on low rings
2 . emom 8 min
5-8m hs walk / or 20 sec hs hold
2 . 3-5 ring muscle ups / or 8-10 ring dips
3 . e2mom x 5, adding small …
1 . e2,5mom x 4
8 push press – 15 push ups
2 . in teams of 2 20 min amrap
30 burpees 15-15
40 db thrusters 20-20
30 t2b 15-15
40 alt db snatches 20-20
30 wall ball 15-15
40 kb swings 20-20
1 . e2mom x 5
3 front squats
2 . Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
1 . 5 min amrap
125m skierg – 10 kb swings
rest 5 min
2 . 5 min amrap
10 cal row – 10 dips or 10 push ups
5 min rest
3 . 5 min amrap
300 m airbike – 10 alternative hang db snatches
rest 5 min
4 . 5 min amrap
20 du – 1…
1 . e1,5mom x 4
1 snatch – 1 snatch balance – 1 ohs
2 . emom 20 min
1st min 45 sec max cal
2nd min 20 push ups
3rd min 50 du / 75 su
4rth min 15 pull ups
5th min 16 lunges
1 . e2mom 5-5-3-3 reps dead lift
2 . for time
12-9-6-3 reps of
ohs – burpees over bar
rest 3 min and
3. for time
15-12-9-6-3 reps of
push press – t2b
1 . e2mom x 5
1 power clean – 1 squat clean – 1 push jerk – 1 split jerk
2 . 5 min amrap
7 thrusters – 1 rope climb
rest 3 min
3 . 5 min amrap
7 pull ups – 14 air squats
1 . emom 8 min
1st min 6-8 strict t2b
2nd min 10 dips
2 . 14 min amrap
15 wall ball
6 bar muscle ups*
20 alternarive db snatches
40 du / 60 single unders
1 . e2mom 9-7-5-3-3 reps back squat
2 . e2,5mom x3 with 2 db
8 dead lift -7 hang squat clean – 6 s2o
3 . 8 min amrap
10 kb swings
8 hspu / 12 push ups
6 burpees
1 . e2mom x 3
10 walking lunges
2 . e2mom x 3
10 strict press
3 . 4 rounds of
1 min amrap du
1 min amrap cal
1 min amrap burpees
1 min rest
1 . e2mom x 4
1 snatch pull – 1 hang power snatch – 1 hang squat snatch
2 . in teams of 3, 11 min amrap
1st 15/11 cal
2nd amrap wall ball
3rd plank
3 . 3 rounds of
10 shoulders lateral raises
10 barbell biceps curl
10 ba…
1 . e2mom
5-5-3-3-2 reps back squat
2 . e3mom x 3
max rep ring muscle ups/ dips
max rep hspu/ box push ups
3 . 8 min amrap
30 du
3 wall walks
1 rope climb
1 . e1,5mom
5-3-3-2-2 dead lifts
2 . 4 min amrap
5 thrusters – 5 burpees over bar
rest 2 min
3 . 4 min amrap
5 t2b – 7 db push press
rest 2 min
4 . 4 min amrap
cal row or bike
1 . 15 min amrap
16 alternative db snatches
10 step over the box with a db
5 bar muscle ups / 10 pull ups
50 du
2 . e3mom x 4
8 weighted bulgarian split squats
max rep ring dips
1. e2mom x 4
1 clean – 3 front squats 80% of 1 rep max clean
2 . e2mom x 4
1 power clean – 1 hang squat clean – 1 jerk
3 . for time 21-15-9 reps of
kb swings – burpees – t2b
1 . tabata
every exercise 8 sets x 20 sec work 10 sec rest
after each exercise 1 min rest
skierg
swings
airbike
alt db snatch
row
push ups
1 . in teams of 3
9 min amrap cal row fast and hard
partners change every 1 minute
2 . rest 3 min and 20 min amrap
no1 does 3 rounds of db dt 12 dead lifts – 9 hang power clean – 6 s20
no2 rest
no3 amrap meters row
the team t…
1 . 10 min to build a heavy 1 rep power clean
2 . in 15 min time cap
5 rounds for time of
4 ring muscle ups / 8 dips
8 ohs
12 burpees over bar
remaining time amrap of
7 hang power snatches
35 du
1 . e2mom x 5
2 back squats
2 . 12 min amrap
8 db snatches right hand*
8 wall ball
8 t2b
*next round left hand
1 . e2,5mom x 4
15/10 cal row
8 dead lift 70%
2 . 8 min amrap
1 rope climb
8 front squats
30 du
3 . in 7 min time cap
75 push ups
75 sit ups
1 . 5 rounds for time
20 walking lunges with 2 kb front rack
15 pull ups
10 push press
15 t2b
20/15 cal row or 15/11 cal airbike
1 . 3 rounds for time of
20/15 cal skierg – 20 kb swings
2 . 3 rounds for time of
30/20 cal row – 30 push ups
3 . 3 rounds for time of
20/15 cal airbike – 20 pull ups
1 . e2mom x 4
2 thrusters + 2 push jerks
2 . e4mom x 3, as fast as you can
15 thrusters + 15 burpees over bar
3 . 3 sets, rest as needed
15 australian pull ups
10 barbell upright row
8 bulgarian split squats each leg
1 . practice handstand walk
2 . 22 min amrap, in teams of 2
40 wall ball 20-20
40 t2b 20-20
20 squat clean 10-10
40 hspu 20-20, or 40 box push ups 20-20
100 du 50-50, or 200 su 100-100
1 . e3mom x 3
4 bar muscle ups / 4 banded muscle ups
8 hang power clean
12 burpees over bar
2 . 3 rounds for time of
15 s20 – 20 walking lunges with 2 kb or db
3 . 3 rounds of
10 db lateral raises
10 barbell biceps curl
…
1 . e2mom x 5
2 back squats 70-90%
2 . 15 min amrap
100 du
50 kb swings
40 one arm alt db hang power clean and jerk
30 t2b / 30 v-ups
20 one arm alt db devil presses
1 . e2mom x 4
1 snatch – 1 hang squat snatch – 1 ohs
2 . e1,5mom x 4
3-5 ring muscle ups / 8 ring dips + 4 ring pull ups false grip or 8 ring rows false grip
3 . 7 min ladder
wall ball & push ups
2-2, 4-4, 6-6, 8-8, 10-10, ….
1 . e4mom x 4
8 strict chin ups
8 ring dips
15 hollow rock
15 superman rock
2 . in teams of 2
2 rounds each for time
1000 m air bike – 500 m row – 250 m skierg
1 . e3mom x 3
15 hspu + 16 step over the box with 2 db or 2 kb
scale option 15 hand release push ups + 16 bodyweight step over the box
2 . tabata this
burpees – alternative db snatches – sit ups – cal row or air bike or skierg
1 . e2mom x 4
1 cluster – 1 push jerk – 1 split jerk
scale option 1 cluster – 1 push press – 1 push jerk
2 . 10 min amrap
10 t2b – 10 dual hang db snathes or kb snathes – 35 du / 50 su
3. 3 sets of
3-5 reps skin the cat
1 . e2,5mom x 4
4 dead lift – 2 legless rope climb
2 . for time
30-20-10 walking lunges with 2 kb
7-5-3 wall walks
3 . 50 pull ups for time
every time you break 10 push ups
1 . e2mom x 4
4-6 bar muscle ups – or banded muscle ups – or jumping muscle ups
2 . from min 0-10
4 rounds of
40 du / 80 su – 15 thrusters
3. then from min 10-17 amrap of
10 s2o – 10 t2b / 10 v-ups
1 . e2mom x 3
1 clean + 2 front squats 85% of 1 rm clean
2 . e2mom x 3
1 hang power clean + 1 hang squat clean
3 . 5 min amrap
10 wall ball – 7 burpees
3 min rest
5 min amrap
10 kb swings – 15 push ups
1 . emom 30 min
1st min 12/9 cal skierg
2nd min 15 kb swings
3rd min 10/7 cal air bike
4th min 10 db thrusters
5th min 12/9 cal row
6th min 35 du / 50 su
1 . e2mom x 5
1 cluster – 1 thruster – 1 front squat
2 . amrap in 10 minutes of:
3 hang power snatches
30 double-unders / 30 single unders
6 hang power snatches
30 double-unders/ 30 single unders
9 hang power snatches
30 double-under…
1 . 10 min practice ring muscle ups
2 . in teams of 3, 25 min amrap
partners 1. 3 rounds of 8 hang power clean – 8 front squats – 8 s2o
partner 2. amrap cal
partner 3. 15 t2b
1 . e2mom, 5-5-3-3-2 reps
back squat 70-90%
2 . e2mom x 3, 8 reps
strict press 65%
3 . 12 min amrap
8 walking lunges with 2 kb or db
8 dual kb or db hang snatches
1 legless rope climb / 1 rope walk
1 . min 0-16
1st min 3 hang power clean – 3 push jerks
2nd min 10 burpees
3rd min 3 hang power clean – 3 front squats
4rth min 35 du
min 16-20 rest
2 . min 20-30 amrap
4 bar muscle ups / 8 pull ups
10 wall ball
12 altern…
1 . e2mom x 4
1 hang squat snatch – 1 ohs
2 . in teams of 2, 8 min amrap
7 hang power snatches – 7 t2b
3 . 3 sets, rest as needed
10 Y with rings – 10 db bend row – 10 diamond push ups
1 . e2mom x 4
3 dead lift
2 . 2 rounds of
500/350 m row or 1000/750 m air bike
50 walking lunges with 2 kb
30 t2b/ 30 v-ups
30 push press
3 rope climbs / 3 rope walks
1. E2mom x 4, 4 back squats 80%
2. 18 min amrap
20 cal /15 cal – 20 db snatches – 15 wall ball – 10 hspu – 50 du
scale option: 20 cal /15 cal – 20 db snatches – 15 wall ball – 20 push ups – 100 single unders
1. practice ring muscle-ups
2. e5mom x 4
15/11 cal
15 burpees
10 pull ups
10 hang power clean and jerk
1. E2mom x 4
1 snatch pull – 3 muscle snatches – 2 balance
2. e2mom x 3, 8 thrusters, as heavy as you can
3 . for time of
15-12-9-6reps of
2 db squat clean
& t2b
1 . emom 12 min
1st min 5 bar muscle ups / box muscle ups / banded muscle ups
2nd min 5m handstand walk / 5 wall walks
3rd min 40 du / practice du and scale reps
2. For time
100 push ups
1000m row
100 sit ups
1. e2mom x 4, 1squat clean – 3 front squats
2. from 0-5 min
3 rounds of
10 ohs – 10 t2b
from 5-10
3 rounds of
10 hang power snatches – 10 step over the box with a kb
from 10-15
3 rounds of
20 kb swings – 10 hspu
1 . e1,5mom x 4
3 dead stop dead lifts, (slow eccentric – reset on the floor) 70%
2 . 5 min to build a heavy set 2 rep thrusters
3 . for time
15-12-9 thrusters – burpees over bar
rest exactly 2 minutes
then 9-12-15 s2o – pull ups
1 . e2mom x 5
1 snatch – 1 hang squat snatch – 1 ohs
2. 15 min amrap
40 du – 15 wall ball – 10 t2b
1. e2mom x 4
5-7 bar muscle ups – 10 hspu
scale option: banded muscle ups or pull ups & box push ups
2. 20 min amrap
20 cal
30 db thrusters, split reps
40 swings
50 sit ups
60 db snatches, split reps
70 lunges with a…
1. e2mom x 4
1 clean – 1 hang squat clean
2. e2mom x 4
5 back squats 70-75%
3. 21-15-9
push press – t2b
1 . 4 rounds of
60m farmers carry*
10 hang power snatches**
15 t2b/ 15 v-ups
2 . 4 rounds of
15m walking lunges*
10 hang power clean**
10 hspu / 20 hand release push ups
* with 2 db or kb
**add 5kg m / 2,5kg w every round
1 . e2mom x 4
1 clean pull – 1 hang squat clean – 1 front squat – 1 back step lunge
2 . 21-15-9 reps
s2o – cal
rest 4 min
3 . 5 rounds of
15 pull ups/ring rows – 50 du / 100 su
in teams of 2
20 synchronized burpees
30 snatches, 3-3
40 synchronized sit ups
50 power clean, 5-5
60 synchronized kb swings
70 jumps over the box, 7-7
80 wall ball, 10-10
90 push ups, 15-15
100 du / 150 su performed tog…
1. e2mom, 5-5-3-3-2 reps back squat 70-85%
2. 6 min amrap
5 hang power clean – 5 push press – 5 burpees over bar
4 min rest
3. 6 min amrap
25 du – 7 thrusters
1 . 8 min time cap
30-20-10m front rack walking lunges,
push ups,
alternative db snatches
2 . in teams of 3, 20 min time cap
1500 m row / 3000m air bike for time
change every 250m / 500m
150 burpees, change every 25 reps
15…
1 . e3mom x 4
15/10 cal – 50 du – 8 hang power clean
2 . for time
18-12-6 reps front squats – 9-6-3 reps muscle ups
scale: banded muscle ups or 18-12-6 reps pull ups
3 . 3 rounds of
10 bicep curls
10 tricep extensions
1 . e2mom x 4
15 hspu or 8m hs walk
2 . e2mom x 4
3 hang power snatches – 6 ohs
3 . 21-15-9 reps of
step over the box with a db – 2db push jerks
1 . e2mom x 5
5 back squats 70-80%
2 . 7 min amrap
8 thrusters – 8 t2b
3 . e2,5mom x 3
8 weighted pull ups
8 strict ring dips
1 . e1,5mom x 4, 2 dead lift
2 . in 18 min
buy in 500 m row – skierg / 1000 m air bike
then 3 rounds of
1 round db DT – 20 wall ball
then 3 rounds of
1 round DT – 20 t2b
then amrap of
10 alternative hang db snatches – 10 pu…
1 . 3 min amrap
3 hang power snatches
3 burpees over bar
rest 3 min
3 min amrap
3 hang power clean & jerk
3 burpees over bar
2 . 4 rounds of
1st min 4-6 bar muscle ups / banded muscle ups / box m.u.
2nd min 8-12 hspu…
1 . e2mom x 5
1 power clean – 1 hang power clean – 1 hang squat clean
2 . emom 7 min
5 pull ups – 10 push ups – 10 kb swings
3 . 7 min amrap
6 devil presses – 1 rope climb
1 . 8 min practice hs walk
scale practice hs hold or kipping hs push ups
2 . in teams of 3, 30 min amrap
120 cal, every 20 cal
90 burpees over bar, every 15
60 hang power snatches, every 10
30 wall walks, every 5
60 hang power…
1 . e2mom x 4
4 front squats 75% + 6-8 strict t2b
2 . 3 rounds of
15 thrusters
15 pull ups
rest 3 min
3 . 3 rounds of
15 cal
15 s2o
5 x 5 1 min rounds – 1 min rest every 5 min
1 min cal
1 min weighted step ups
1 min alternative db snatches
1 min wall ball
1 min sit ups
1 . E3mom x 5 with 2 db
12 dead lift + 9 hang power clean + 6 push press
2 . 15 min amrap of
50 squats
7 ring muscle-ups
14 hspu / 10m hs walk
scale options : scale muscle up reps 5-4, or 10 dips + 10 strict pull ups, and 5 wall walks …
1. E2mom 8-6-4-3-2 reps back squat
2. 18 min time cap
50 kb swings
40 alternative db snatches
30 cal
20 burpees over the box
30 c2b pull ups
40 db thrusters, 20+20
10 rope climbs
1 . e2mom x 5
10 ohs – 15/10 cal row
2 . for time
21-15-9 reps of
t2b – wall ball
7-5-3 wall walks
1 . practice bar muscle up 8 min
scale practice pull ups
2 . 20 min amrap
4 bar muscle ups / 8 pull ups
4 hang power snatches
10 burpees over bar
15/10 cal row or 50 du
1 . e2mom x 4
1 squat clean – 1 hang squat clean
2 . e2mom x 3
3 split jerks
3 . emom 7 min
10 thrusters
4 . in 5 min
150 du – max rep sit ups
1 . 6 min ladder
1-1, 2-2, 3-3, 4-4,….
wall ball – kb swings
2 . 3 rounds e3mom of
10 strict ring rows
12 -15 deficit push ups
10 lateral shoulder raises
3 . 3 rounds e3mom of
8 romanian dead lift
8 bulgarian split sq…
1 . e2mom x 4
8 strict presses
2 . 3 rounds for time of:
500-m row / 1000 m air bike
21 push-ups
21 toes-to-bar
1 . emom x 7
1 power snatch – 5 hspu
2 . 15 min amrap of
30 walking lunges with a db
30 alt db snatches
30/21 cal row
30 wall ball
15 hang power clean
1 . e2mom x 5
5-5-3-3-2 reps back squat, 70-90%
2a . 3 rounds for time of
60 du/ 50 heavy rope jumps – 20 kb swings
rest 2 min
2b . 3 rounds for time of
16 alternative db devil presses – 15 pull ups
1 . emom x 7
5 chin ups – 5 ring dips
2 . 10 rounds for time
3 hang power snatch – 3 ohs – 3 burpees over bar
3 . rest 3 min and perform
1 max rep set
of bar muscle ups rest 2 min
and perform 1 max rep set pull ups
scale o…
1 . e2mom x 5
1 snatch pull – 1 power snatch – 1 squat snatch – 1 ohs
2 . 12 rounds for time
8 wall-ball shots
3 handstand push-ups / 6 push ups
1 power clean
time cap 14 min
1 . in teams of 2
2000m row, change every 250m
2 . in teams of 2
4 rounds each of
12 db dead lift
9 db clean
6 db push press
3 . in teams of 2
2000m air bike, change every 500m
1000m skierg, change every 250m
50 push …
1 . e2mom x 5
1 clean pull – 1 squat clean – 1 front squat – 1 split jerk
2 . for time
500m row then 4 rounds
8 hang power clean & jerks
8 walking lunges with 2 kb front rack
4 bar muscle ups / 12 pull ups / 15 ring rows
…
1. e2mom x 4
4 dead lift 70% 1rm + 10-15 floor presses
2. e3mom x 4
10 hang power snatches
10 burpees over bar
10 thrusters
3. 3 rounds of
12-15 tricep dips
12-15 double db bend row
1 . e2mom x 5, 3 front squats 75-85%
2 . 4 rounds each for time, rest 90” min between
20-15 cal row, 15/11 cal air bike, 15/11 cal skierg
15 s2o
12 burpees box jumps over
10 pull ups
scale: 15-10 cal row, 10/7 cal air bike
20…
1 . e1,5mom x 5
8-12 pull ups
focus on technique
master yor kipping or butterfly pull ups
scale banded kipping pull ups
2 . emom 5 min
5-7 kipping hspu
1 rope climb
3 . 10 min amrap
15 wall ball
16 alternative hang db…
1 . e2mom x 5
1 snatch pull – 2 muscle snatches – 1 snatch balance – 2 ohs
2 . 10 rounds for time of
3 hang power clean & jerk
3 burpees over bar
time cap 6 min
3 . for time
25 thrusters, (use a weight on the bar for an un…
1 . 5 rounds each for time, 90 sec rest between
20-15 cal row / 15-11 air bike
16 v-ups
8 hang power snatches
2 rope climbs
2 . 3 rounds of
10 biceps curl
10 banded triceps extensions
10 shoulder lateral raises
1. e2mom x 4
1 clean pull – 1 hang squat clean – 1 squat clean (80-85% 1rm clean)
2. e2mom x 4
5 strict press + 4 push press + 3 push jerks (60-65% 1 rm strict press)
3. in 15 min
500m row
75 push ups
75 sit ups
then amrap …
1. E1,5mom x 5
5-8 m hs walk
(or 8-12 hspu or 20-30 sec handstand hold)
2. for time 15-12-9 reps of
thrusters and t2b / k2e
rest exactly 2 minutes and then 15-12-9 reps of
front squats and pull ups scale: banded pull ups
rest…
1 . e2mom x 5
3 back squats 70-85%
2 . 15 min time cap
100 du/ 200 su
50 kb swings
30 burpees
50 goblet squats
30 t2b
50 back step lunges with a kb
30 alternative db power clean & jerk
100 du/ 200 su
1 . e1,5mom x 5
3-5 strict ring muscle ups
scale: 5 ring pull ups + 5 ring dips or dips
2 . 6 min amrap
5 strict hspu – 1 legless rope climb
scale: 2 wall climbs – 5 strict ring rows
rest 3 min
6 min amrap
7 db hang squat c…
1 . a . e2mom x 3
1 snatch first pull – 1 snatch second pull – 1 hang power snatch – 1 snatch balance
(light weight)
b . e2mom x 4
1 power snatch – 1 ohs, (heavy)
2 . 27-21-15-9, time cap 11 min
wall ball – box jumps – pull ups
…
1 . 8 min to build a heavy power snatch
2 . e5mom x 4
min 0-5
500/400 m row – 30 alternative hang db snatches
min 5-10
150 du / 250 su – 30 s2o
min 10-15
20 devil press – 30 pull ups
min 15-20
20 burpees jump over the bo…
1 . e2mom x 4
1 squat clean – 1 front squat – 1+1 back step lunge
2 . for time 21-15-9
cal – burpees – kb swings
3 . 3 rounds of
12 floor presses – 12 db hang muscle clean
1 . e2mom x 4
5-8m handstand walk
if you cant walk 8-12 handstand push ups
or 4 wall walks
2 . in teams of 2, 20 min amrap, 4 rounds each
12/10 cal row – 12 thrusters – 12 burpees over bar
or 10/7 cal air bike
remaining time a…
1 . e2mom x 4
5 dead lift – 1 l-sit legless rope climb
2 . 5 rounds for time
10 db hang power c & j – 10 jumps over the box
scale: step up over the box
3 . e2,5mom x 3
10 hang power clean – 15 american swings – 12 diamond pus…
1 . e1,5mom x 4, 4 – 8 bar muscle ups
perform 1 unbroken set every 1,5 min, focus on movement quality & technique
scale: banded muscle ups – box muscle ups
intro: build a number of banded kipping pull ups or strict ring rows
2 . 10…
1 . e2mom x 4
1 power clean – 1 hang power clean – 1 push jerk
2. e2mom x 3
1 power clean – 4 back step lunges + 4 front squats, unbroken
3. 10 min amrap
1 wall walk – 20 heavy rope jumps – 4 burpees over the box
2 wall walks – …
1 . e1,5mom x 4
1 power snatch – 1 hang squat snatch
2 . 1,5mom x 4
1 clean – 1 front squat
3 . for time
40 wall ball
40 alternative V-ups *
30 wall ball
30 alternative V-ups
20 wall ball
20 alternative V-ups
*split reps as …
1 . e4mom x 3
10 back squats 50%
10 strict presses 50%
10 strict pull ups / 10 strict ring rows
2 . 7 min amrap
14 alternative hang db snatches
7 hspu / 14 hand release push ups
3 . 500 m row for time
e5mom x 5
200m row
10 hang power snatches
50 du
16 kb front rack walking lunges
1 . e2mom x 4
1 power clean – 1 hang power clean – 1 hang squat clean
2 . in teams of 2 – 18 min cap – 4 rounds each of
9 db dead lifts
7 db hang power clean
5 db push press
then amrap
10 kb swings
7 jumps over the box
p…
1 . in 8 min build a heavy 3 rep thruster
2 . 21-15-9 reps for time
Thrusters
Bar facing burpees
pull-ups / banded pull ups / ring rows
time cap 12 min
1 . e2,5mom x 4
5 front squats 60%
8 box jumps
10 t2b / k2e / v-ups
2 . 12 min amrap
15 kb swings
10 burpees
3 ring muscle ups / 8 ring dips
1. E2mom x 3
7 hang power clean
6 front squat
5 push jerks
Try unbroken
2. AMRAP 8:00
10 Double Dumbbell Front Squats
20 Alternating Leg V-Ups
10 pull ups
rest 2 min
3. AMRAP 8:00
10 hang snatches with double db
20 Alternating Le…
1. e2mom x 4
1 power clean – 1 hang squat clean
2 . AMRAP 7
5 Devil Press
30 Double Under/ 60 single unders
-Rest 3:00-
3 . AMRAP 7
10 Thruster
30 Double Under/ 60 single unders
1 . e2mom x 4
3 hang power snatches – 3 ohs
2 . 0-2 min 300/200 m row hard and fast
2-4 min 25 box jumps
4-6 min 10 bar muscle ups
6-8 min 300/200 m row hard and fast
8-10 min 25 jumps over the box
10-12 min 25 pull ups
1 . emom 4 rounds
1st min 15 swings
2nd min 20 oh walking lunges with a plate
3rd min 15 v-ups
2 . in teams of 2
2000m air bike – every 500m
1000m row – every 250m
1000m skierg – every 250m
men and women the same distance
1 . e2,5mom x 4
8 back squats 60% + 8 db strict press
2 . 12 min amrap
30 du / 60 single unders
10 db hang power db clean
12 push ups
15 air squats
1. 10 rounds for time of
3 hang power clean and jerk
3 burpees over bar
2. For time
40 – 30 – 20 walking lunges with 2 kb
20 – 15 – 10 t2b or v-ups
1 . 20 min amrap
30 kb swings
20/15 cal
10 burpees jump over the box
20 db thrusters
50 du / 75 single unders
2 . 3 supersets
8 upright row + max rep ring dips / assisted dips
1 . e2mom x 4
5 dead lift + 2 legless rope climbs
2 . 8 min time cap for
5 rounds of
15 wall ball
20 alternative hang db snatches
10 pull ups / 15 ring rows
3. 3 x 8 bulgarian split squats each leg + 8 bend row, rest as needed…
1 . e2mom x 4
5 push press
2 . 3 rounds of
15 cal
10 hang power clean & jerks
15 burpees over bar
rest 90 sec
3 . 100 push ups for time
time cap 4 min
1 . e3mom x 3
8 hang power snatches
12 t2b / k2e
8 ohs
2 . 10 min amrap
35 du / 70 su
8 burpees
12 kb swings
16 front rack, front step lunges with a kb
3 . 100 sit ups for time
1 . e2mom x 4
2 back squats , add 3-5% from last week
2 . 3 rounds of
1st min 1 set max strict pull ups
2nd min 15 jump squats
3rd min 1 set max rep bar muscle ups or kipping pull ups
4rth min 20 alternative jumping lunges
5th…
1. In teams of 2
3 rounds each
partner 1 works
partner 2 rests
15 cal row or airbike
20 alternative db snatches
10 burpees jump over the box
2. For time
20 t2b – 40 walking lunges
15 t2b – 30 walking lunges
10 t2b – 20 walking lunges
fo…
1 . e2mom x 4
3 strict press, add 3-5% from last week
2 . 2 . in teams of 2
one rounds each
11 min amrap
5 thrusters
5 burpees over bar
5 hang power clean & jerks
3 . 2 sets of
20 barbell biceps curl
20 triceps di…
1 . e2mom x 4
3 dead lifts add 3-5% form last week
2 . 3 Sets:
1:00 Max Reps Alternating Weighted Box Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps alternative db smatches
1:00 Max Cal row or Airbike or Skierg
1:00 min rest
1 . e2mom x 4
3 hang power snatch + 1 snatch balance + 2 ohs
2 . in teams of 3 4500/3600 m row
partners rotate every 500/400 m
each partner after the 500/400 m row
perform 20 s2o
for time
50 front rack walking lunge steps with a kb
25 chest-to-bar pull-ups
50 box jumps
75 double-unders
50 kb swings
25 ring dips
50 sit ups
25 t2b
50 wall ball
5 rope climbs, 15 ft.
1 . e2mom x 5
4 e2mom, 3 back squats, add 3-5% from last week
then 1 x 10 at 60 %
2 . 3 x 4 minute rounds of:
140-m sattle sprints = 20 x 7 m
Then as many reps as possible of:
8 deficit push-ups
8 db hang power clean
Rest 2 minutes…
1. E2mom x 4
2 hang power clean + 2 front squats
2. 5 rounds of
10 hang power clean + 15/12 cal rest 90 sec between rounds
15 Cal M
12 cal W
1. 6 min amrap
25 du / 40 su
10 wall ball
rest 3 min
2. 6 min amrap
5 step over the box – 5 db c & j right hand
next round left hand
rest 3 min
3. 6 min amrap
500m row
70/50 push ups
remaining time row for max cal
1 . e2mom x 4, 3 hang power snatches – 3 overhead squats
2 . tabata : 20 work – 10 rest each exercise,
rest 90 sec between exercises
row / air bike
t2b / v-ups
thrusters
banded sprints
1 . e2mom x 4, 4 dead lift, add 3-5% from last week if its possible
2 . e2mom x 4, 4 strict press, add 3-5% from last week if its possible
3 . e3mom x 3,
5 hang power clean – 4 front squats – 3 push jerk
9 burpees over the box
12 b…
1 . 25 min amrap
in teams of 3
no 1, 600m row / 1200m bike /w 500/1000
no 2, run 200m then max burpees
no 3, amrap 7db push press – 5 overhead lunges each hand
2 . 3 supersets of
20 barbbell biceps curl
20 triceps dips
1 . e2mom x 4, 4 back squats, add 3-5% from last week if its possible
2 . 4 rounds for time
5 bar muscle ups / 10 pull ups / 15 ring rows
10 burpees
3 . 3 rounds of
8 bulgarian split squats
8 hspu / 16 hand release push ups
re…
1 . e2mom x 4
5 strict press
use the weight from WEDNESDAY 8 /9/2021 4 reps
2 . in teams of 2
15 min amrap
6 hang power snatches
8 hang power clean & jerks
10 thrusters
use the same weight
1 . e2mom x 4
5 dead lift
use the weight from friday 10/9/21 4 reps
2 . 18 min amrap
200 m run
15 cal row
10 pull ups
10 db snatches
1 . e2mom x 4
1 snatch pull – 1 muscle snatch – 1 snatch balance – 1 ohs
2 . emom 7 min
5 hang power snatches
5 t2b
3 . 7 min amrap of this ladder
1-2, 2-4, 3-6, 4-8,…
burpees – kb swings
1 . e2mom x 4
5 back squats
use the weight you put on bar monday 6/9/21, 4 reps
2 . 4 rounds for time of
50 du / 100 su / 50 heavy rope jumps
10 db hang power clean & jerks each hand
rest 3 min and
3 . 3 rounds for time of…
1 . e2mom x 4
1 clean pull – 1 power clean – 1 hang power clean – 1 hang squat clean
2 . 8 min amrap
8 dips
8 kb front rack walking lunges
8 t2b
3 . 3 sets of
6-8 chin ups
10 barbell tricep overhead extensions
1 . e2mom x 4
1 snatch pull – 1 snatch – 1 hang squat snatch – 1 ohs
2 . for time
40 sit ups
20 hspu
30 sit ups
15 hspu
20 sit ups
10 hspu
scale options:
a. scale reps ex. 40-12, 30-8, 20-4
b. push ups instead of h…
1 . e2mom x 4
2 strict press, add 3-5 % from previous week
2 . 10 min amrap
8 wall ball
8 swings
8 db snatches right hand
next round left hand
3 . 4 sets of
20 hollow rock
20 superman rock
1. in teams of 3
row 50-40-30-20 M /
40-30-25-15 W
cal fast and hard, (420/330 total cal for the team)
2. e2mom x 5
10 thrusters
add weight every round
1 , e2mom x 4
2 dead lifts add 3-5 % from previous week
2 . 15-12-9 reps of
weighted strict pull ups
strict hspu
3 . 3 sets of
30 sec l-sit
30 sec side plank each side
15 snow angels
8 cobra push ups
1 . e2mom x 5
2 back squats add 3-5% from previous week
2 . 8 min amrap
3-6-9-12-15…. push ups
1 legless rope climb between sets
3 . 3 sets of
5-7 strict t2b
20 sec superman hold
20 scapula push ups
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
3 dead lift add 3-5% from last week 4 reps
2 . 5 rounds for time
8 strict pull ups
8 ring dips
3 . e3mom x 3
8 bend row
10 floor press
16 alternative jumping lunges
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
1 snatch first pull + 1 snatch second pull + 1 power snatch + 1 ohs
2. 3 rounds of
0-2 min, 300/200m row
2-4 min, 15 hang power snatches
4-6 min, 20 t2b / 20 v-ups
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
4 strict press
add 5% from last week 5 reps
2 . in teams of 2, 20 min amrap
partners work 30 sec on – 30 sec off
50 swings
50 t2b
50 alt db snatches
50 burpees
50 cal
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
1 dead lift
1 hang squat clean
1 front squat
2. 5 min amrap
10 cal – 10 push ups
rest 3 min
3. 5 min amrap ladder
1-1, 2-2, 3-3….
dual db thrusters
v-ups
rest 3 min
3. 5 min time cap for
18-14-…
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 4
5 push press
2. 21-15-9 reps for time of
kb swings – burpees
then 9-12-15 reps of
hang power snatches –
and 3-6-9 bar muscle ups
or 9-12-15 pull ups
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
1 snatch pull + 1 hang power snatch + 1 hang squat snatch + 1 ohs
2 . for time
10-9-8-7-6-5-4-3-2-1 Thrusters
3 Wall Walks after each set
3. 3 rounds of
10 db biceps curl
10 banded triceps extensions
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 . e2mom x 5
1 power clean + 2 hang power clean + 3 front squats
2 . 4 rounds of
1st min 4-6 ring muscle ups / 8-10 ring dips
2nd min 15 kb swings
3rd min 15/12 cal
4th min rest
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. 4 rounds of
1st min 40 sec amrap cal
2nd min 15 thrusters
3rd min 20 sit ups
4th min rest
2. e3mom x4
10 ring push ups
15 australian pull ups
10 barbell up right row
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 hang power clean + 3 front squats + 3 push jerks
2. e2mom x 4
5 dead lift + 10 t2b
3. for time
30 cal – 30 push press
20 cal – 20 push press
10 cal – 10 push press
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. e2mom x 5
2 back squats
2. e2mom x 5
5 bench press
3. for time
30 t2b – 15 snatches
20 pull ups – 15 clean and jerk
10 bar muscle ups / 15 chest to bar – 15 front squats
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. e3mom x 5
10 ring dips
10 strict pull ups
2. row 5 km for time
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 . e2mom from min 0-6, 3 strict press
min 6-12, 3 push press
2 . 15 min amrap
10 pull ups – 10 m walking lunges
10 dual db clean & jerks – 10 m walking lunges
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 . e3mom x 3
8 hang power clean & jerk
2 legless rope climbs / 2 rope walks
12 kb swings
2 . in 5 min amrap of 10-8-6-4-2-4-6…. reps
hang power snatches &
burpees over bar
rest 5 min
3 . another 5 min amrap of th…
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 . in teams of 2
for time
100 hang power snatches
100 push presses
100 cal / 100 sdhp
100 front squats
split reps as you want
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 . e2,5mom x 3
8 front step lunges + 8 back squats
2 . 2 rounds of
1a . 3 min amrap cal – row – air bike – skierg
– 1 min rest
1b . 3 min amrap of this ladder
1 pull up – 2 push ups, 2 pull ups – 4 push ups, 3 pull ups – 6 push …
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. e2,5mom x3
8 hang power clean – 8 front rack back step lunges
add some weight every round
2. in 7 min amrap of this ladder
40 du / 30 heavy rope jumps – 1 wall climb
40 du / 30 heavy rope jumps – 2 wall climbs
……. 3 wall…
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 . e2,5mom x 4
5 dead lift + 6-8 weighted chin ups
2 . in 15 min time cap
5 rounds of
5 squat snatches / scale hang power snatches
10 cal or 50 du
then amrap
20 sit ups
15 push ups
10 kb swings
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
1 clean pull + 1 hang squat clean
2 . e2mom x 4
7 hang power clean & jerk + 7 burpees over bar
3 . 3 sets of
8 barbell upright row
max rep ring push ups
rest 90 sec
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
1 power snatch + 2 hang power snatch + 2 rope climbs / 4 rope walks
try to add some weight every round
2. 10 min amrap
50 du
12 alternative db snatches
8 m walking lunges
3. e2mom x 3
10-15 Australian pull ups
…
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 . e1,5mom x 4
1 power clean – 3 push press
2 . 13 min amrap
35 du – 50 singles
10 kb swings
15 air squat
2 rope climb
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 . e2,5mom x 4
5 dead lift + 10 t2b
2 . in 12 min
4 rounds of
10 s2o
10 burpees over bar
then amrap
7 hang power clean
9 v-ups
11 air squats
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
4 back squats
2 . in teams of 2 (partners rotate every 15 reps) time cap 15 min
60 dumbbell shoulder-to-overhead
90 dumbbell deadlifts
60 v-ups
90 overhead squats
60 v-ups
90 dumbbell deadlifts
60 dumbbell shoulder-t…
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
5 dead lift + 10 db strict press
2 . e2,5mom x 3
10 bend row + 10 ring dips or ring push ups
3 . e3mom x 3
15 kb swings + 10 bulgarian split squats
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 . e2,5mom x 4
6 front squats + 10 db hang power clean
2 . 10 min amrap
ladder 1-1, 2-2, 3-3, etc…..
kb swings & wall ball
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 . e3mom x 4
15 thrusters
15 burpees over bar
2 . emom 8 min
1st min 10 barbell bend row
2nd min 10 db push press
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 138
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 alt db snatches
16 chair step up
8 burpees
16 push ups
3 . 3 rounds of
…
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 135
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 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 132
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 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 129
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 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 126
1 . 3 rounds of
5 birdog each side
8 side plank reach through
10 straight arm plank with leg raise
2 . 4 x e4mom
15 db hang power clean each hand
10 db front rack squats each hand
12 kb snatches each …
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 123
1 . core: 3 rounds of
20 alternative leg raises
8 reps side bridging- add single leg hip abduction each side
10 one leg bridges
2 . e2mom for 12 min with 1 db
min 0-2, right hand, 8 db front squats – 8 pus…
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 120
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 …
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 117
1 . 3 rounds of
10 broomstick pash through
20 hollow rock
20 superman rock
2 . 8 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 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 114
1 . 3 rounds of
5 hip airplane
20 hip bridges
20 scapula push ups
2 . e2mom x3
10 kb snatches each hand
e2mom x3
10 kb clean & jerks each hand
3 . for time
50 kb swings
50 v-ups
50 gob…
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 111
1 . 2 rounds of
15 scapula push ups
20 superman rock
2 rounds of
15 prone Y
20 hollow rocks
2 . 2 rounds for time of
30 burpees
30 alternative walking lunges with a kb in front rack position
30 …
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 108
1 . 3 rounds of
10 alternative front step lunges with thoracic rotation
30 mountain clibers
10 prone y raises
2 . 3 rounds of
3 turkish get ups each side
5 windmill each side
5 one leg dead lift each …
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 105
1 . 3 rounds for time
10 kb swings
10 ohs squats with a pvc pipe
20 alternative leg raises
2 . 21.2 open wod equipment free
for time
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 bu…
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 101
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 7 reps each hand half kneeling one arm kb press
3 rounds of 5 reps one leg dead li…
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 98
1 . 2 rounds of
20 alternative leg raises
20 bridges
20 hollow rock
20 scapula push ups
2 . 100 kb swings for time
on the top of every min 5 burpees
then 22-16-10 reps of db thrusters (split reps) and …
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 95
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 . 21-15-9 reps for time
burpees & kb swing…
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 92
1 . 2 rounds of
50 jumping jacks
15 down ups
15 sumo dead lifts with kb
2 . e3mom x 5
20 v-ups
15 kb swings
10 burpees
3 . 4 supersets of
10 db biceps curl each hand
max rep diamond push ups
…
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 89
1 . 3 rounds of
40 sec plank
30 sec side plank
30 sec superman hold
2 . 5 min amrap
5 kb snatches each hand
10 air squats
rest 2 min and 5 min amrap
5 kb push press each hand
10 front rack lunges…
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 86
1 . 3 rounds of
20 hollow rock
20 supeman rock
20 scapula push ups
20 snow angels
2 . for time
50 db clean & jerk (25+25)
50 burpees
50 kb swings
50 v-ups
50 db snatches (25+25)
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 83
1 . 3 rounds of
4 hip airplane
8 body weight one leg dead lift
10 one leg v-ups each leg
2 . 4 x 4 min rounds of
50 jumping jacks or 150 jump ropes or 75 du
then amrap 5 burpees 10 alternative db snatches…
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 80
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 . for time
100 kb swings
on the top of ever…
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 77
1 . 3 rounds of
1 min plank
8 side plank with leg abduction
8 birddog
2 . 3 rounds for time of
8 kb front rack squats – 8 kb snatches right hand
8 kb front rack squats – 8 kb snatches left hand
then 3 …
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 74
1 . 3 rounds of
40 sec plank
30 sec side plank
30 sec superman hold
2 . 27 -21 -15 -9 reps of
air squats
push ups
kb swings
3 . 4 sets of
10-15 db one arm row
9-12 one arm db push 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 71
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 . 2 minutes amrap kb thrusters change hand on the…
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 68
1 . 2 rounds
50 jumping jacks / jump rope / du
10 burpees
then 2 rounds
8 birdog each side
16 alternative leg raises
2 . 3 rounds for time each hand of
8 db hang squat cleans
12 air squats
8 db p…
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 64
1 . 3 rounds of
8 v-ups each leg
3 birdog with 5 sec pause each leg
20 sec side plank each side
2 . 3 rounds of
10 hspu or 10 pike push ups or 20 sec hs hold on a wall
8 pistol squat each leg or pistol si…
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 61
1 . 3 rounds
10 alternating lunges with broomstick pass throughs
10 broomstick OH squats
10 broomstick bend over shoulder press behind the neck
2 . e2mom x 5
10 kb snatches each hand
25 air squats
3 . 3 sets…
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 59
1 . 3 rounds of
5 walkout push ups
40 mountain climbers
8 broomstick passthrough + 8 ohs
2 . for 4 total rounds
in 3 min
20 swings
20 push ups
20 jump squats
max rep burpees
rest 90 sec
3 ….
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 rounds of
8 down ups
15 russian swings
10 Y-T-A
2 . tabata 8 rounds each exercise, 20 sec work – 10 sec rest
rest 1 min between each exercise
goblet squats
jump rope or jumping jacks
alternati…
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 54
1 . 3 rounds of
5 walkout push ups
40 mountain climbers
20 back extensions
8 lunge stretch with thoracic rotation
2 . for time
50 db snatches
50 burpees
50 kb swings
50 push ups
50 chair step …
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 51
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 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 48
1 . 3 rounds of
20 alternative single leg raises
20 alternative single leg jackknife
8 birddog
2 . 16 turkish get ups
split reps as you want rest as needed
3 . 10 rounds for time of
3 db hang squat cle…
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 44
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 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 42
1 . 5 rounds
5 ups and downs
7 push-ups
9 air squats
2 . every 1,5 min x 7
15 kb swings
15 kb goblet thrusters
3 . 3 rounds of
20 sec l-sit
16 chair step up with a kb
8 db renegade rows each side
…
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 …
RUN 5 KM FOR TIME
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 38
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 squats
80 push ups
60 db snatches
40 burpees
3 . 3 sets 10-15 rep…
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 35
1 . 3 rounds of
20 grasshoppers
15 snow angels
30 mountain climbers
8 Y-T-A
2 . 12 min amrap
10 db clean + 8 db front squats each side
10 hand release push ups
3 . 3 rounds of
10 bulgarian split …
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 32
1 . 2 rounds of
8 Side plank raises
8 Side plank with leg abductions
then 3 rounds of
5 glute bridges with 5 sec pause on top
20 Shoulder taps plank
5 cobra push ups
2 . EMOM for 15’
1st min: 14 al…
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 29
1 . warm up 3 rounds of
30 sec jock on the spot
10 lunges with thoracic rotation
20 Shoulder taps plank
10 prone snow angels
2 . on the minute for 10 min
if you fail to complete on the minute
continue …
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 26
1 . 3 rounds of
15 russian kb swings
30 sec wall sit
7 downdog to cobra
2 . 3 rounds for time of
5 db thrusters each hand
10 burpees over db
10 alternative db snatches
10 oh front step lunges
3 ….
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 23
1 . core 3 rounds of
15 hollow rock
15 superman rock
16 dead bug
2 . 0-2 min, 40 kb swings
2-4 min, 40 push ups
4-6 min, 40 db snatches
6-8 min, 20 burpees
8-10 min, 40 goblet squats
if you don’t…
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 20
1 . core 3 rounds of
1 min plank
30 sec side plank
30 sec superman hold
2 . e3mom x 5
8-10 db clean & jerk each hand
10 front rack lunges each hand
10 v-ups
3 . accessory work
3 rounds of
…
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 17
1 . core 3 rounds of
20 shoulder taps from hollow hold position
10 goodmornings with a dowel
10 dowel pass through
10 down up
2 . for time
70 front rack lunges
60 kb swings
50 push ups
40 db snat…
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…
QUARANTINE DAY 14
1 . core: 3 rounds of
20 alternative leg raises
8 reps side bridging- add single leg hip abduction each side
10 one leg bridges
2 . e2mom for 12 min with 1 db
min 0-2, right hand, 8 db front squats – 8 push pre…
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…