Workout of the Day

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 »

Single Leg Back Squats 10-10-10 2 Rounds For Time: 20 Wall Ball Cleans 14/20 20 Wall Balls  20 Sit-Ups 20 Push-Ups 20 Box Jumps 200m Run

5 Rounds w/ a Partner (partner A completes the round before partner B goes) 450/500m Row 50 Double Unders 5 Thrusters 115/155

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

Strict Press 7-2-7-2-7-2 18 Min EMOM (If more than 10 ppl 19 Min EMOM partner B starts on second minute on the rower) 1) 7/10 Calorie Row 2) 40 Sec Max Dumbbell Snatch 35/50 3) 7/10 Calorie Row 4) 40… Read more »

Review 10 Min Rope Climb Progressions and Clamping Review If you have Rope Climbs complete 1 Rope Climb every 2 min for 10 min in as few pulls as possible. BRING A LONG SOCK OR KNEE SLEEVE For Time: 800m… Read more »