Mobility: Shoulders/Chest Skill: Turkish Get Ups 10min to build to 3RM Use DB, KB or even barbell if experienced EMOM x 24 2rds of 40work/20rest, 2rds of 30work/30rest, 2rds of 20work/40rest 1- Bike @70+/60+ RPM 2- V-ups (or tuck-ups or alternating single leg) 3- Row for cal @1000+/800+ 4- Front Rack KB Walk (53/35)Read More

Warm-up: 200m Run then 3rds of: 6 Single Leg RDL w/ KB 5 1 ¼ KB Front Squats 2 Wall Walks Strength: ‘ Back Squat 6 x 65/70/75/80% “Holleyman” 2 person team 30rds 5 Wall Ball 3 Handstand Push-up 1 Clean (225/155) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to […]Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1113 10 Deadbug 10 Box Step-up Workout of the Day 5 sets In 60 seconds, 6 Deadlift + Max Reps Double-unders Rest 30 seconds Rest 2min 5 sets In 60 seconds, 10 Alternating DB Snatch + Max Reps Box Jumps Rest 30 seconds Rest 2min 2 […]Read More

Warm-up: 2 00m Run then 3rds of: 10 Birddog 4 Push-up to Spiderman 6 Ring Row Then 60sec HS Hold Strength: Push Press 6x 65/70/75% “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air SquatRead More

Barbell Warm-up 15min to build to about 80% of your Clean & Jerk Workout of the Day CrossFit Games Open 15.1 9min AMRAP 15 Toes to Bar 10 Deadlift 5 Snatch then 6min to establish your heaviest Clean and JerkRead More

Mobility: Wrists & Shoulders Skill: Handstands and Handstand Walking 20 Donkey Kicks Then, 3 sets of: 5 Handstand Kick to Wall 10 Wall Facing Single Leg Thigh Taps Then, 3 sets of: 10ft Handstand Walk to Wall or 3 sets 10 reps Freestanding handstand Marching + ME HS Walk Workout of the Day 2 person […]Read More

Strength: Back Squat 8 x 60/65/70/75% Workout of the Day EMOM x 20 1) Row x 15/12 Calories 2) Alternating Dumbbell Snatch x 16 3) Wall Ball x 15 4) Muscle-up x 1-5 repsRead More

Warm-up: 50 Single-unders then 3rds of: 8 Horizontal Ring Row 8 Reverse Burpee Skill EMOM x 9: 1) Rope Climb x 1-3 reps 2) L-Sit Flutter Kicks on KBs or Parallettes x 30sec 3) Alternating Pistols x 12 Workout of the Day 40 Double-unders 40 Sit-ups 10 Deadlift 30 Double-unders 30 Sit-ups 8 Deadlift 20 […]Read More

Warm-up: 200m Run then 3rds of: 10 Wall Climb 12 Single Arm Bottoms-up KB Press 6 Goblet Squat Strength: Push Press 8 x 60/65/70% Workout of the Day 3rds for time 300m Run 5 Hang Power Clean (115/75) 7 Front Squat 9 Shoulder to OverheadRead More

Warm-up: 200m Run then 2rds of: 10 Glute Bridge 10 High Box Step-ups (glute activation) 6 Narrow Grip Strict Chin-up Strength: 1a) Back Rack Split Squat 4 x 6-8 each leg @31X1 Rest 60sec between legs 1b) Supinated Grip Bent Over Row x 6-8 @2111 Then, one set of Back Rack Split Squats x 20 […]Read More