Workout
Of The Day
10/2/2026
1 . E2mom x 4 3-3-2-2 squat snatch 60-75% 2 . 12 min amrap 12 db dead lift 8 s20 3 ring muscle ups or 3 bar muscle ups or 5 c2b pull ups
9/2/2026
1 . e2mom x 5 6-6-4-4-4 rep back squat 70-87,5% 2 . Buy in 100 du or 150 su then 20-15-10 reps for time of 2 db box step overs pull ups Cash out 50 hand release push ups
7/2/2026
1 . e2mom x 5 10-8-6-4-4 bench press 2 . emom 16 min 1st min 11/7 cal bike or 20 walking lunges bodyweight 2nd min 8 burpees box jumps over 3rd 15/11 cal row 4th min rest
6/2/2026
1 . e1,5mom x 5 3 power clean 60-75% 2 . in teams of 3 18 min amrap 600-500m row 30 pull ups 45 hspu or 45 hand release push ups
5/2/2026
1 . e2mom x 4 10 dead lifts 55-65% 2 . 11 min amrap 15 kb swings 15 push ups 20 sit ups 3. 3 sets for quality of 10 lateral db raises 15 hammer biceps curl
4/2/2026
1 . e1,5mom x 5 3-2-2-1-1 squat snatches 55-85% 2 . 3 rounds each for time rest 2 min between rounds 10 overhead squats 15 burpees over bar 10 hang power snatches
3/2/2026
1 . e2mom x 4 10 strict press 60% 2 . 12 min amrap 20 alternative db snatches 30m – 6x5m bodyweight walking lunges 60 du
2/2/2026
1 . e2mom x 5 10-8-6-4-4back squats 60-75% 2 . 10 minutes amrap 10 hang power clean 15 wall ball 10 t2b
31-1-2026
1 . E2mom x5 10-8-6-4-4 reps bench press 60-85% 2 . In teams of 2 3 rounds for time of 120 m farmers carry 20x8m 500/400m row 60m walking lunges bodyweight 30 pull ups 1000/800m bike time cap 25 minutes
30-1-2026
1 . E1,5mom x 4 2-2-1-1 squat clean 75-90% 2 . E1,5mom x 4 1 power clean +5 front squats 60-75% 3 . 11 minutes amrap 8 hang power clean 10 Burpees over bar 8 s2o 10 Burpees over bar […]
29-1-2026
1 . E2mom x 4 8-8-6-4 dead lift 60-75% 2 . 18 minutes amrap 20 kb swings 2x5m handstand walk or 5 wall walk 50 du or 100 su 3 rope climbs or 3 rope jumping pull ups
28-1-2026
1 . E1,5mom x 4 3-2-2-1 reps squat snatch 75-90% 2 . E1,5mom x 4 1 power snatch + 5 ohs 65-75% 3 . Emom 12 minutes 1st minute 7 hang power snatches 2nd minute 15 wall ball
27-1-2026
1 . E2mom x 5 8 push press 60-70% 2 . 15 minutes amrap 15 t2b or 15 v-ups 20 alternative db snatches 30 step ups
26-1-2026
1 . E2mom x 5 8-6-6-4-4 reps back squat 65-85% 2 . 10 minutes amrap 3 muscle ups or 3 pull ups 6 facing hspu or 6 pike push ups 12 wall ball 3 . E3mom x 3 20 seconds […]
24-1-2026
1 . E2mom x 5 8-8-6-6-6 reps bench press 60-77,5% 2 . In teams of 3 3000/2500m row for time partner 1, row 400/300m partner 2 and 3, one round each of 2 wall walk 4 burpees box jump over […]
23-1-2026
1 . E1,5mom x 4, 0-6 minute 1 power clean + 1 squat clean from blocks 75-85% 2 . E2mom x 4, 6-14 minute 1 power clean + 5 front squats 60-70% 3 . Emom x 12 minutes 1st minute […]
22-1-2026
1 . E2mom x 4 10-10-8-8 reps dead lift 60-70% 2 . 18 minutes amrap 10x 8m farmers carry with 2 kb 10 hspu / 20 hand release push ups 4x8m walking lunges bodyweight 5 bar muscle ups or 10 […]
21-1-2026
1 . E1,5mom x 4, 0-6 minute 8 floating snatch pulls 60% 2 . E1,4mom x 4, 6-12 minute 2 squat snatch 70-87,5% 3 . 11 minutes amrap 6 db thrusters 1 rope climb 40 du
20-1-2026
1 . E2mom x 4 8 strict press 60-70% 2 . 3 rounds of 3 minutes amrap each 3 minutes rest between rounds 1st round 20 alt db snatches 20 burpees over db 2nd round 15 alt db snatches 15 […]
19-1-2026
1 . E2mom x5 8-8-6-6-6 reps back squat 60-82,5% 2 . 12 minutes amrap 10 wall ball 10 push ups 10 t2b add 1 rep every round
17-1-2026
1 . E2mom x 4 8-8-6-6 reps bench press 60-75% 2 . Emom 5 rounds of 1st minute 13/9 cal row 2nd minute 15 wall ball 3rd minute 12/8 cal bike 4th minute 15 kb swings 5th minute rest
16-1-2026
1 . E2mom x 4, 0-8 minute 1 power clean + 5 front squats 60-75% 2 . E1,5mom x 4, 8-14 minute 3 power clean from blocks 70-80% 3 .in teams of three 13 minutes time cap 3000/2500m row one […]
15-1-2026
1 . E2mom x 4 15-12-9-6 reps dead lift 40-70% 2 . 15 minutes amrap 16 x 5m farmers carry 10 pull ups 16 step ups with 2 kb 10 hspu
14-1-2025
1 . E2mom x 4, 0-8 minute 3-3-2-2 power snatches 60-80% 2 . E2mom x 4, 8-16 minute 1 power snatch + 5 ohs 2 . Emom 10 minutes 1st minute 10 thrusters 2nd minute 10 burpees over bar
