EQUIPMENT Barbell and weights Jump rope Concept 2 erg Pull up bar NOTE FROM MIKE Time to finish out the Team Series. Grab your buddy for one more round. Make sure to warm up your back squat before you hop into workout 7. Use a belt,

EQUIPMENT Barbell and weights Box Dumbbells Pull up bar NOTE FROM MIKE Team Series, week 2. Today is a 10' AMRAP of ascending burpee box jump overs and deadlifts. Simple, right? Prepare for pain. The second workout is a combo of synchronized bar muscle ups and

EQUIPMENT Barbell and weights Pull up bar Dumbbells/Kettle bells NOTE FROM MIKE Little pump today before we complete the Team Series Week 2 on Friday and Saturday of this week. The workout yesterday should have you excited for a day off from crushing those legs.

EQUIPMENT Jump rope Barbell and weights Pull up bar NOTE FROM MIKE We've got a fun one today to get us over the hump! Double unders, running, squat cleans, and toes to bar

EQUIPMENT Barbell and weights Concept 2 erg GHD NOTE FROM MIKE Tuesday is going to be a glute burner. We will be working accessory work in the warm up and building to some heavier weight tempo back squats. That tempo dictates a 3 second descent,

EQUIPMENT Barbell and weights Pull up bar Assault bike NOTE FROM MIKE Quick hit today to start the week. For the 10 minute EMOM, you must complete both the bench press reps and the pull ups all within one minute. Scale the weight on the

EQUIPMENT Barbell and weights Concept 2 erg Pull up bar NOTE FROM MIKE Day 2 of the Team Series. Grab your buddy again and finish off the weekend. Today is much shorter, so enjoy! Have a great weekend! WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 75 minutes PERFORMANCE Team Series Workout

EQUIPMENT Barbell and weights Med. Ball Pull up bar Jump rope Assault bike NOTE FROM MIKE Over the course of the next two days, we are going to be completing all four workouts for week one of the CrossFit Team Series. We will be completing two workouts

EQUIPMENT Barbell and weights Dumbbells/Kettle bells Pull up bar GHD Assault bike NOTE FROM MIKE Lots of squats today. We are building to a heavy 3 rep front squat, as well as building up weight in a nice little snatch complex. If this snatch complex is difficult