THURSDAY

Warm-up 2 Rounds of: 300m Row 10 Alt Box Step Ups 8 DB Hang Cleans 8 Chest to Bar Pull ups 10 V-Ups CrossFit Games Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then,...

WEDNESDAY

Warm-up 3 Rounds of: 20 Shoulder Taps 10 Squat Dislocates 5 Muscle Snatch 45/35 10 OHS Squat 45/35 30 Single Unders Front Squat 5×3 Every 2 Minutes Intent: Complete 3 reps of front squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (80-85%...

TUESDAY

Warm-up 3 Rounds of 15/12 Cal Row 8 Single Leg Good Morning per side 8 Goblet Squats Deadlift 5×3 Every 2 Minutes Intent: Complete 3 reps of deadlift every 2 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with...

MONDAY

Warm-up 400m Run Followed by 3 Rounds: 10 Air Squats 20 Double Unders 5 Pull-ups Back Squat 5×3 Every 2 Minutes Intent: Complete 3 reps of back squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with...

WEDNESDAY

Warm-up 3 Rounds: 1:00 Bike/Run/Row 10 Shoulder Taps 8 Goblet Squats 6 Burpee Broad Jumps Front Squat 5×5 Every 2 Minutes Intent: Complete 5 reps of front squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (70-75% of your 1 rep max) and work...

MONDAY

Row 1000m Row *increase pace each 250m* WUWO 2 Rounds 5 Single Arm Thruster per side 5 Burpee 15 Double Unders50ft kb front rack carry (50/35) Back Squat 5×5 Every 2 Minutes Intent: Complete 5 reps of back squats every 2 minutes for 5 rounds. Start at a moderate...

FRIDAY

MOBILITY:Wrist Extension 10 Boot Straps 5 Adductor Stretch per side 10 Squat Dislocates WARM UP: 2 ROUNDS500M ROW10 HIGH. BOX STEP UPS ( 5 PER LEG )10 BB STRICT PRESS (ADD WT, PER ROUND ):30S MED BALL SQUAT HOLD WORKOUT: 1 ROUND MAX EFFORT, 4 MINS EACH STATION DB BOX...

THURSDAY

Warm-up 3 Rounds 10/8 Cal Bike/Row Sprint 5 1-Arm Thruster per side 5 V-ups 15 Double Unders Front Squat 5×7 Every 2 Minutes Intent: Complete 7 reps of front squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (65-70% of your 1 rep max) and...

WEDNESDAY

Mobility 5 Sumo Inchworms 10 Sciatic Nerve Floss per side 5 Worlds Greatest per side The 7’s Rowing Warm-up 2 rounds: 7 Strokes: Hips Only 7 Strokes: Hips + Arms 7 Strokes: 1/2 Slide Legs Only 7 Strokes: 1/2 Slide Legs+Hips 7 Strokes: 1/2 Slide Leg+Hips+Arms 7...

TUESDAY

Warm Up Workout 3 Rounds :45 work / :15 Rest cycling through each movement: Bike Russian Kettlebell Swing Ring Row Wall Ball Push-up RPE 6-7: Short of breath, can only speak in short sentences Intent: This is a warm-up workout. You should take the first round at a...