260125 Every 2:00 for 8 rounds: - RX - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (14/20 lb) (9/10 ft) - Rest 1:00 between rounds. - INTERMEDIATE - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (10/14 lb) (9/10 ft) - Rest 1:00 between rounds - BEGINNER - Every 2:00 for 8 rounds: 100-m run Max wall-ball shots (10/12 lb) (9/9 ft) - Rest 1:00 between rounds - MASTERS 55+ - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (10/14 lb) (9/9 ft) - Rest 1:00 between rounds Post-workout accessory 3 sets: :30 Russian twists (14/20 lb) :30 rest :30 hollow rocks :30 rest - Use a medicine ball for the Russian twists.Read more

260124 On a 20:00 clock with a partner: - RX - On a 20:00 clock with a partner: Bike for distance - Trade off as desired. - Starting at :00 and again every 2:00, each partner performs 20 double-unders. - INTERMEDIATE - On a 20:00 clock with a partner: Bike for distance - Trade off as desired. - Starting at :00 and again every 2:00, each partner performs 10 double-unders. - BEGINNER - On a 20:00 clock with a partner: Bike for distance - Trade off as desired. - Starting at :00 and again every 2:00, each partner performs 20 single-unders. - MASTERS 55+ - Same as Rx'd Post-workout accessory Accumulate: 30 single-leg unloaded deadlifts, right leg 30 single-leg unloaded deadlifts, left legRead more

260123 AMRAP - RX - AMRAP 9: 12 alternating hang DB snatches (35/50 lb) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats, right 12 lateral jumps over the DB - INTERMEDIATE - AMRAP 9: 12 alternating hang DB snatches (20/35 lb) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats, right 12 lateral jumps over the DB - BEGINNER - AMRAP 9: 12 alternating hang DB snatches (10/15 lb) 6 single-arm DB overhead reverse lunges, left 6 single-arm DB overhead reverse lunges, right 12 lateral steps over the DB - MASTERS 55+ - AMRAP 9: 12 alternating hang DB snatches (20/35 lb) 6 single-arm DB overhead lunges, left 6 single-arm DB overhead lunges, right 12 lateral jumps over the DB Post-workout accessory EMOM 6: Min 1: Single-arm DB suitcase carry, right arm (100 ft) Min 2: Single-arm DB suitcase carry, left arm (100 ft)Read more

260122 For time: - RX - 2 rounds for time: 40/50-cal row 40 burpees 30 knees-to-elbows - INTERMEDIATE - 2 rounds for time: 40/50-cal row 40 burpees 30 knees-to-chests - BEGINNER - 2 rounds for time: 20/30-cal row 20 burpees 10 hanging knee raises - MASTERS 55+ - 2 rounds for time: 30/40-cal row 30 burpees 30 knees-to-chestsRead more

Pre-workout strength EMOM 8: 2 shoulder presses - Build in load every 2:00. - Use 50-60% of the top set for the workout. 260121 For time: - RX - 4 rounds for time: 400-m run 12 shoulder presses - INTERMEDIATE - Same as Rx'd - BEGINNER - 4 rounds for time: 200-m run 12 shoulder presses - MASTERS 55+ - Same as Rx'dRead more