E2MOM
Buy in: 10/8 cal bike
Ascending ladder
2-4-6-8-10-12-14
P. Cleans 185/125
14min cap
Every 8min for 32min
Alternate between A and B
A) 1000m row
30 Push ups
60 air squats
B) 1000m row
30 Burpee box jumps
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
Holiday schedule
Thursday 11/24/22
Closed
Friday
Open
9am
10am
11am
12pm
6min Amrap
20 cal row/bike
12 Clean and jerks 135/95
15 box jumps 20″
3min rest
6min Amrap
15 cal row/bike
9 Clean and jerks 155/105
10 box jumps 24″
3min rest
6min amrap
10 cal row/bike
6 Clean and jerks 185/115
5 box jumps 30/24″
0:00 to 8:00
-1200m run
Remaining time max CAL BIKE
8:00 to 11:00 (3 min)
REST
11:00 to 17:00
-800m run
Remaining time max CAL BIKE
17:00 to 19:00 (2 min)
REST
19:00 to 23:00
-400m run
Remaining time max CAL BIKE
23:00 to 24:00 (1 min)
REST
24:00 to 26:00
-200m run
Remaining time max CAL BIKE
Every 3:00 for 5 sets
21 cal row
15 kb goblet squats
9 burpees over the row
Rest 2’
Every 4:00 for 3 sets
30 push ups
20 kb g2oh
10 t2b
For Time:
50 pull ups
40 Deadlifts 135/95
30 F. Squats 135/95
100 Dubz
25 pull ups
20 Deadlifts 135/95
15 F. Squats 135/95
50 Dubz
5 Rounds
2min amrap: 1 min rest
9 Pull Ups
6 cal Bike
3 Power Cleans 185/125
*start where you left of at.
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