Please visit the Games website for standards and variations. 23.2A:Complete as Many Reps as Possible in 15 minutes of:5 Burpee Pull-ups10 Shuttle Runs (1 rep = 50 ft)*Add 5 burpee pull-ups after each round. 23.2B:Immediately following 23.2A, athletes will have 5 minutes to establish:1-rep-max Thruster (from the floor)Read More

Mobility: Wrists and Forearms Skill: Handstand Holds Conditioning: For those of you signed up for The Open- today should be an active recovery day. Take it at 70% and make sure you feel ready to go tomorrow. Option 2 is a good way to get a sweat and some blood flow without stressing the central...Read More

Warm-up Strength: Deadlift 6×65% 4×70% 2×75% 2×80% 1×85% Conditioning: Second option with jumping C2B and lower weight As Many Rounds and Reps as Possible in 10min of: 3,3,3, 6,6,6, 9,9,9 and so on.. Chest to Bar Pull-ups Power Cleans 135/95 Box Jumps 24/20 Finish: Dumbbell Floor ComplexRead More

Warm-up Strength: 4 sets 1a) Barbell Front Rack Reverse Alternating Lunges @2111 x 12 reps 1b) Squeeze Chest Press x 6 reps @3131 1c) Horizontal Ring Row @2012 x 6-8 reps Conditioning: 1000m Run 40 Alternating Hang Dumbbell Snatches 400m Run 40 Single Arm Dumbbell Walking Lunges Steps (20 L arm/20 R arm) Rx 35/25...Read More

Warm-up Strength: Front Squat 6×70%, 4×75, 4×80%, 3×85% Conditioning: Two person team 5 sets each 10 Thrusters 95/65 10 Bar Facing Burpees 30 Double-unders Overall Time Cap 20minRead More

Mobility: Lats Skill: Rope Climbs Conditioning: For those of you signed up for The Open- today should be an active recovery day. Take it at 70% and make sure you feel ready to go tomorrow. Option 2 is a good way to get a sweat and some blood flow without stressing the central nervous system....Read More

Warm-up Strength: Deadlift 8×50% 6×60% 4×70% 2×75% 2×80% Conditioning: As Many Rounds and Reps as Possible in 3min of: 7 Dumbbell Push Press 7 Toes to Bar 7 Double Dumbbell Snatches 7 Toes to Bar Rest 2min and repeat for a total of 4 rounds. *Start each set where you left off. Rx 35/25 Rx+...Read More

Warm-up Strength: 3 sets 1a) Bulgarian Split Squats @2111 x 6 each leg immediately followed by 10 Unweighted Jumping Split Squats Rest 60sec between legs 1b) Toe Presses x 30-45sec 1c) Side Plank Reach Thru’s x 30aec each side Conditioning: 45/30 Assault Bike Calories 30 Front Rack Reverse Dumbbell Lunges 30 Box Jump Overs 24/20...Read More

Warm-up Strength: Every 2:30 x 4 sets Front Squat 6×65%, 6×70%, 4×75,4×80% Conditioning: Every Minute on the Minute x 9min (3 sets) 1- Power Clean x 6 reps 2- Thrusters x 7 reps 3- Chest to Bar Pull-ups x 8 reps Rest 3min then, 3rds for time 6 Power Cleans 7 Thrusters 8 Chest to...Read More

Barbell Warm-up Barbell Cycling: Every 90sec x 6 sets Sets 1-3: 3 Hang Power Snatch + 3 Overhead Squats Sets 4-6: 2 Hang Power Snatch + 2 Hang Squat Snatch  Conditioning: “DG” As Many Rounds and Reps as Possible in 10min of: 8 Toes to Bar 8 Dumbbell Thrusters 12 Dumbbell Walking Lunges Rx 35/25...Read More