Skill Work Pre- and post-workout accessory 1 set: Max strict pull-ups - Perform one set before and one set after the workout 260201 For time: - RX - 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) - INTERMEDIATE - 3 rounds for time: 400/500-m row 30 AbMat sit-ups...Read More

Pre-workout strength: Every 2:00 for 5 sets: 3 power cleans 3 front squats 260131 For time: - RX - For time with a partner: 20-16-12-8-4 Front squats (125/185 lb) 20-16-12-8-4 Synchronized burpee over the bar 20-16-12-8-4 Power cleans (125/185 lb) - INTERMEDIATE - For time with a partner: 20-16-12-8-4 Front squats (95/135 lb) 20-16-12-8-4 Synchronized...Read More

260130 AMRAP - RX - AMRAP 8: 50 double-unders 8 strict handstand push-ups - INTERMEDIATE - AMRAP 8: 35 double-unders 4 pike push-ups - BEGINNER - AMRAP 8: 50 single-unders 8 push-ups from the knees MASTERS 55+ - AMRAP 8: 35 double-unders 8 dumbbell shoulder presses (20/35 lb) - Use two dumbbells. Double-under Skill 3...Read More

260129 AMRAP - RX - AMRAP 20 with a partner: 12/15-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. - INTERMEDIATE - AMRAP 20 with a partner: 10/12-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. - BEGINNER - AMRAP 20 with a partner: 8/10-cal Echo bike...Read More

260128 For load: - RX - For load: Deadlift 5-5-5-5-5 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

Pre-workout accessory EMOM 8: Odd min | 10 banded Russian KB swings Even min | :30 hollow hold 260127 AMRAP - RX - 4 x AMRAP 3: 200-m run Handstand walk (50 ft) Max KB swings (35/53 lb) - Rest 1:00 between AMRAPs. - INTERMEDIATE - 4 x AMRAP 3: 200-m run Handstand walk (25...Read More

260126 For time: - RX - 21-15-9 reps for time: Double-DB box step-overs (35/50 lb) (20/20 in) Chest-to-bar pull-ups - INTERMEDIATE - 21-15-9 reps for time: Double-DB box step-overs (20/35 lb) (20/20 in) Pull-ups - BEGINNER - 21-15-9 reps for time: Double-DB box step-overs (15/25 lb) (12/12 in) Jumping pull-ups - MASTERS 55+ - 21-15-9...Read More