Workout
Of The Day
18-6-2026
1 . E2mom x 4 1 power clean + 1 squat clean 70-90% of power clean 2 . 18 min amrap teams of 2 25 front squat 25 pull ups or 15 bar muscle ups 25 push press 25 t2b […]
17-6-2026
1 . E2mom x 4 8 dead lift 50-60% 2 . 4 rounds 40 sec work 20sec off Cals Db Hang power clean and jerk Burpees over box Plank Rest 1 min between rounds
16-6-2026
1 . E2mom x 4 1 power snatch + 1 squat snatch not tng 70-90% of power snatch 2 . Amrap ladder 15 min 1-2-3-4…… Wall ball Ktb snatch Hand release push ups From the beginning and every 3 min […]
15-6-2026
1 . E2mom x 4, back squat 10-8-6-6 reps 55-75% 2 . 3 rounds 3 min work 3 min rest 15 t2b 12 hang power clean 9 burpees over bar Remaining time max cals Count total cals
13-6-2026
1 . E2mom x 4 5 front squats 60-80% 2 . 28 minutes amrap 33/28 cal skierg 100m walking lunges body weight 300m run together 33/28 cal bikeerg or airbike 5x 8m sled push 300m run together 33/28m row 50 […]
12-6-2026
1 . E2mom x 4 8 bench press 50-65% 2 . E4mom x 4 rounds 1 & 3 15/11 cal row 9 thrusters 5 bar muscle ups / 10 pull ups rounds 2 & 4 50 du / 80 su […]
11-6-2026
1 . E2mom x 4 1 clean pull + 1 hang squat clean + 1 squat clean not touch and go 60-80% 2 . Teams of 2 Amrap 18 min 12 alternate db hang clean n jerk 8 burpees over […]
10-6-2026
1 . E2mom x 4 10-8-6-6 dead lift 50-70% 2 . 3 rounds of 1 minute cal row 1 minute wall ball 1 minute cal bike or goblet squat 1 minute hang db snatches 1 minute rest
9-6-2026
1 . E2mom x 4 1 snatch pull + 1 hang squat snatch + 1 squat snatch 60-80% 2 . 15 minutes amrap 15 kb swings 10 c2b pull ups 15 cal or 50du / 100su 10 t2b
8-6-2026
1 . E2mom x 4 back squat 10-8-6-6 50-75% 2 . 2’ work- 2’ rest x 4 10 step up body weight 10 hang power snatches remaining time max burpees box jumps over
6-6-2026
1 . E2mom x 4 A option 8 back squats 50-60-65-70% B option 8 bench press 55-65-70-75% 2 . 4 rounds of 1 minute amrap cal row 1 minute amrap meters burpees broad jumps 1 minute amrap cal bike 1 […]
5-6-2026
1 . E2mom x 4 1 power clean + 1 hang squat clean + 1 squat clean 70-85% of max power clean 2 . E3mom x 5 50 du /100 su 8 hang power snatch 15 handstand push ups / […]
4-6-2026
1 . E3mom x 4 8 dead lift + 8 db strict press 2 . Teams of 2 18 minutes amrap split as you want 25 Hang power clean 25 Burpees over bar 25 Wall ball 25 T2b or 25 […]
3-6-2026
1 . E2mom x 4 1 power snatch + 1 hang squat snatch + 1 ohs 60-75% 2 . Tabata this 20 sec work 10 sec off x 8 rounds each exercise rest 1 minute between Db alternative hang snatch […]
2-6-2026
1 . E2mom x 3 6 front squats 60-65-70% 2 . E2mom x3 8 front rack front step lunges 3 . 4 rounds 2 min on 2 min off 15 push press 15 pull ups max burpees box jumps over
30-5-2026
1 . E2mom x 3 8 front squats 55-60% 2 . teams of two 30 minutes cap 300m run together 8 rope climbs 1000/800m bikerg or airbike 6 sled push 300m run together 6 rope climbs 500/400m row 50m burpees […]
29-5-2026
1 . Emom 10 minutes 1st minute 8 dead lift 2nd minute 8 burpees box jumps over 2 . Emom 10 minutes 1st minute 10 strict press 2nd minute 20 push ups
28-5-2026
1 . E2mom x 4 1 clean pull + 1 hang squat clean + 1 squat clean 65-85% 2 . Teams of 2 15 minutes amrap of 300m run partner A amrap 5 ohs + 1 rope climb partner B
27-5-2025
1 . E2mom x 4 1 snatch pull + 1 hang squat snatch + 1 squat snatch 65-85% 2 . 3 rounds for time 9 t2b 9 wall ball 9 swings into 2 rounds for time 15 t2b 15 wall […]
26-5-2026
MURPH A. option 1600m run 20 rounds of 5 pull ups 10 push ups 15 squats 1600m run B. team option split reps as needed 1600m run together 100 pull ups 200 push ups 300 squats 1600m run together C. […]
25-5-2026
1 . E2,5mom x 3 12-10-8 back squats 55-65% 2 . e1,5mom x 3 16 walking lunges with 2 kb 3 . 5 rounds each for reps 1 min on – 1 min off 10 burpees over bar remaing time […]
23-5-2026
1 . E2mom x 4 5 front squat 60-75% 2 .28 minutes time cap 600m run together 100m overhead walking lunges with a plate 1600/1200m bike 600m run together 800/600m row 60 burpees over line
22-5-2026
1 . E3mom x 4 8 bench press + 15 strict ring rows 2 .Emom x 16 min 1st min 10 devil press 2nd min 10 box step over with one db 3rd min 2x 3 m hs walk or […]
21-5-2026
1 . E2mom x 4 1 clean pull + 1 hang squat clean + 1 squat clean 60-75% 2 . 18 min time cap Teams of 2, 20 min time cap for 60/50 cal row or bike 300m run together […]
