Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Plank Punches 30sec Hang from Bar Strength: Push Press 3 x 10 Workout of the Day 60 Air Squat 50 DU 40 KBS (53/35) 30 T2B 20 HSPU Finish: 3 sets 30sec Box Shoulder StretchRead More
Mobility: Banded Wrist and Shoulder Distraction Skill: Bar Muscle-up Workout of the Day 400m Run or Row + 60sec Hang from Bar 400m Run or Row + 60sec Wall Sit 400m Run or Row + 60sec Hollow Hold 400m Run or Row + 60sec Handstand Hold or Plank Hold 400m Run or Row + 60sec...Read More
Warm-up: 200m Run then 3rds of: Hang Sequence* 12 Wall Climbs *10sec each of pronated grip, switch grip, opposite switch, supinated Midline/Stability: EMOM x 9 1) Strict T2B or Candelstick @3111 x 4-6 reps 2) Wolf Raises x 10 each side using med ball (14/10) 3) Arch Rocks or Arch Hold x 30sec EMOM x...Read More
Barbell Warm-up Every 2min x 16 (8 sets) Clean + Front Squat + Jerk 2008 CrossFit Games Workout B 5rds for time (9min cap) 5 Deadlift (275/185) 10 BurpreeRead More
Warm-up: 200m Run then 3rds of: 12 Weighted Pull Backs 12 Split Lunges (45/35) 5 Chin-up Strength: Back Squat 10×60%, 8×70%, 6×75%, 4×80% Workout of the Day 20 Thruster (75/55) 20 Pull-up 15 Front Squat 15 C2B 10 S2OH 10 Bar Muscle-upRead More
Mobility: T-spine Skill: Rope Climb Workout of the Day 600m Run/Row 100m Heavy KB Farmer’s Carry 500m Run/Row 100m Bottoms Up KB Carry 400m Run/Row 100m Odd Object Carry 300m Run/Row 5 Rope ClimbRead More
Group Warm-up Workout of the Day Every 10 minutes for 40min (4 sets) 400m Run 12 Burpee Box Jump Overs (24/20) 24 Wall Ball (20/14) 200m Run Rx+ 15 BBJO and 30 Wall BallRead More
Warm-up: 200m Run then 3rds of: 30sec HS Hold 8 Single Leg RDL (45/35) Strength EMOM x 12: 1) Deadlift x 5 2) Strict HSPU x 6-8 Workout of the Day 2 person team 4rds each 250/200m Row 5 Unbroken Hang Power CleanRead More
