Workout of the Day

35 for Charlotte’s 35th For Time: 35 Calorie Row (Stagger start the row. Outside in front of the building if not smokey.) 35 Hang Power Cleans 115/135 35 Handstand Push-Ups 35 Wall Balls 14/20 35 Box Jump Overs 35 Goblet… Read more »

10 Min Alternating EMOM 3 Squat Cleans (working to a weight no higher than 20% of what you will use for the metcon) 5 Ring Rows or 5 perfectly positioned Beat Swings Heart Break Kid 3 Rounds For Time: 10… Read more »

12 Min AMRAP 12 Front Rack Kettlebell Squats 35/53 12 Kettlebell Push Press 3 Min Rest 12 Min AMRAP 200m Run w/ Med Ball 14/20 (bearhugging the med ball no shoulder carry) 20 Wall Balls

8 Min AMRAP 100 Double Unders 300m Run (out the back door towards Centre Street in the front door and downstairs) Max # of Hang Power Snatches (Downstairs) 95/115 4 Min Rest 8 Min AMRAP 100 Double Unders 300m Run… Read more »

Back Squat 10 Min to find a working set of 2 Rep Back Squat Every 2 Min for 10 Min 2 Back Squats (this should be heavy) For Time: 800m Run 60 Kettlebell Swings 35/53 40 Burpees 20 Toes-To-Bar

5 Min EMOM Skill Work Pistols 2 Pistols on each side or your hardest version of a Pistol For Time: 400m Run 40 Pistols (alternating each rep) 400m Run 40 Air Squats 400m Run 40 Back Squats 95/135

3 Position Clean w/ 1 Sec Pause 3-3-3-3-3 Pull to just below the knee & stop 1 second pause, ensuring hips and shoulders are rising at the same time.  Pull to above the knee & stop 1 second pause, ensure shoulders… Read more »

30 Min EMOM A) 7 Bent Over Rows B) 7 Dips (Rings or Box) C) 7 Strict Pull-Ups (use a band if need but make them difficult) D) 7 Bench Press E) 7 Deadlifts

1RM Strict Press 10 Min to establish For Time: (18 Min Time Cap) 1000/1200m Row 400ft Dual Extend Arm Kettlebell Carry 35/53 600m Run w/ a Wall Ball 14/20 200 Double Unders Max Muscle-Ups (Rings or Bar), Pull-Ups or Ring… Read more »

For Time: 1 Rope Climb 15 Handstand Push-Ups 300m Run (left out the back door around to the basement entrance and downstairs) 3 Rounds of DT: 12 Deadlifts 115/155 9 Hang Power Cleans 6 Push Jerks 300m Run (out basement… Read more »