Workout
Of The Day
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 […]
20-5-2026
1 . E3mom x 4 8 dead lift + 10 db strict press 2 .4 rounds for time 16 minutes time cap 20 wall ball 20 t2b 10 hang power snatch
19-5-2026
1 . E2mom x 4 1 snatch pull + 1 hang squat snatch + 1 squat snatch 60-75% 2 . 15 min amrap 40 du 15 swings 12 handstand push ups 9 pull ups
18-5-2026
1 . E2,5mom x 4, back squat 12-10-8-6 reps 45-70% 2 .12 min amrap ladder 2-4-6-8-10…. Alt db snatch Hand release push ups Alternating front step lunge
16-5-2026
1 . E2mom x 4 7 front squat 60-70% 2 . Teams of 2 For time 500m run together 1000/800 m row or skierg 200 m farmers carry 500 m run together 2000/1600 m bike 100 wall ball 500m run […]
15-5-2026
1 . e2,5mom x 4 10 bench press 2 . emom 10 min 1st min 10 thrusters 2nd min 10 burpees over bar 3 . 3 sets for quality 10 hip thrusters + 16 walking lunges
14-5-2026
1 . E2mom x 4 2 hang power clean + 2 hang squat clean 60-75% 2 . Teams of 2 20 minutes time cap 300 m run together 100 hang db snatch 80 wall ball 300m run together 40 synchro […]
