260405 For time: - RX - For time: 21-18-15-12-9 L-sit pull-ups 42-36-30-24-18 Dumbbell thrusters (25/35 lb) - INTERMEDIATE - For time: 12-9-6-3-1 Strict pull-ups 30-24-18-12-6 Dumbbell thrusters (15/25 lb) - BEGINNER - For time: 15-12-9-6-3 Ring rows 15-12-9-6-3 Dumbbell thrusters (10/15 lb) - MASTERS 55+ - For time: 15-12-9-6-3 Strict pull-ups 30-24-18-12-6 Dumbbell thrusters (25/35...Read More

260405 AMRAP 30 with a partner: - RX - AMRAP 30 with a partner: Echo bike calories - Rotate as needed. - Non-biking partner accumulates time in a front or side plank. - INTERMEDIATE - Same as Rx'd - BEGINNER - 10 rounds with a partner: 2:00 Echo bike for calories 1:00 rest - Rotate...Read More

Pre-workout strength Every 2:00 for 5 sets: 3 hang power cleans - Build to workout weight or slightly heavier. 260403 8 rounds for time: - RX - 8 rounds for time: 5 box jump-overs (24/30 in) 5 hang power cleans (155/225 lb) - INTERMEDIATE - 8 rounds for time: 5 box jump-overs (20/24 in) 5...Read More

260402 For time: - RX - For time: 1,000-m row 50 toes-to-bars 500-m row 25 toes-to-bars - INTERMEDIATE - For time: 1,000-m row 30 toes-to-bars 500-m row 15 toes-to-bars - BEGINNER - For time: 500-m row 20 hanging knee raises to chest height 250-m row 10 hanging knee raises to chest height - MASTERS 55+...Read More

260401 For load: - RX - For load: Push press 3-2-2-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - For load: Push press 3-3-3-3-3-3 - MASTERS 55+ - Same as Rx'dRead More

260331 3 rounds for time: - RX - 3 rounds for time: 400-m run 30 KB snatches (35/53 lb) 20 KB swings (35/53 lb) - INTERMEDIATE - 3 rounds for time: 400-m run 30 KB snatches (26/35 lb) 20 KB swings (26/35 lb) - BEGINNER - 3 rounds for time: 200-m run 20 DB snatches...Read More

260330 For reps: - RX - For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges - Each Tabata is 8 rounds of :20 of work and :10 of rest. - INTERMEDIATE - Same as Rx'd - BEGINNER - For reps: Reverse Tabata air squats Reverse Tabata push-ups Reverse Tabata AbMat sit-ups...Read More