Barbell Glute Bridge 3 x 10 @ 85-90% (use % of last weeks heavy 10 rep) Then… 30 Deadlift, 225/153 30 Burpees over bar 20 Deadlifts 20 Box Jumps,30/24 10 Deadlifts 10 Burpee Box Jumps, 30/24Read More

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch Then….. With a 15 Minute Clock: 50 Perfect Pushups 40 Pullups 30 HSPU 20 Chest to Bar Pullups 10 Strict HSPU AMRAP Remaining Time-Alternate as needed Max Distance HS Walk or Max HS Hold Bar Muscle UpsRead More

Overhead Squat: 3 x 10 Then, Inspired from the 2022 CrossFit Games 12 MIN AMRAP 20 Wall Ball Shots, 20/14 (12’/10′) 12 KB Snatches, 70/53Read More

Olympic Lifting Technique Snatch Pull to power Position + Snatch: 5 singles 75%+ 10 Min EMOM: Power Clean+ clean THEN…. Chipper or complete in rounds 1 Mile Run 300 Double Unders 120 DB Cleans, 50/35 90 Air Squats 50 SA Devils Press, 50/35 25 Strict Pull-upsRead More

The Hills Have Thighs 6 Rounds 150m Up Hill Run 20 KB Taters 53/35 20 KB OH Lunges Finish 400m Loop after each round *Workout will be done completely outside if no rain*Read More

2022 Crossfit Games Team Mash Up 0:00-10:00 Work up to Heavy Jerk 10:00-20:00 Work up to Heavy Front Squat 22:00-37:00 AMRAP 15 Minutes 1 Mile Bike-Split however you like 25ft Sled Push (inside) 135/90 P1 10 Ring Dips P2 25ft Sled Push P2 10 Ring Dips P1 20 Synchronized BurpeesRead More

EOMOM 14 Minutes Odd: 45 sec HS Hold (Advanced-freestanding) Even: 1 Snatch Then…… AMRAP 13 Minutes 2 Rope Climbs 18′ (all the way up) 4 Hang Snatch 135/93 8 Toes to BarRead More

Barbell Glute Bridge (WK 1): Build to a heavy 10 Rep (1 second pause @ top / slower on the negative) Then… 3 Rounds 30 Box Jump Overs, 24/20 600m Run 30 Wall Ball Shots, 20/14Read More

Work up Heavy in Complex: 3 Deadlifts 2 Hang Cleans 1 Jerk Then……. DT Remix: 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks 3 Muscle UpsRead More

Overhead Squat 3×10 Then…. AMRAP 15 Minutes 30 DB Snatch 50/35 20 Cal Ski or Row 10 HSPURead More