Sunday is for ____ - RX - EMOM 15: Min 1 | 15 toes-to-bars Min 2 | :30 bike for calories Min 3 | 20 hip extensions - INTERMEDIATE - EMOM 15: Min 1 | 10 toes-to-bars Min 2 | :30 bike for calories Min 3 | 20 hip extensions - BEGINNER - EMOM 15:...Read More

Let’s Hunt - RX - For time with a partner: 400-m handstand walk 400-m run 400-m walking lunges 400-m run - Partners run together, split the lunges and handstand walk - INTERMEDIATE - For time with a partner: 400-m bear crawl 400-m run 400-m walking lunges 400-m run - Partners run together, split the lunges...Read More

Dummie Bunny For time: - RX - For time: 100 double-unders 60 DB deadlifts (50/70 lb) 100 double-unders 45 DB hang power cleans (50/70 lb) 100 double-unders 30 DB push jerks (50/70 lb) - Use two dumbbells. - INTERMEDIATE - For time: 70 double-unders 60 DB deadlifts (35/50 lb) 70 double-unders 45 DB hang power...Read More

Pump It. Fold It. Hang It. - RX - For time with a partner: 100-cal air bike 80 V-ups 6:00 accumulated pull-up bar hang 80 V-ups 100-cal air bike - 30:00 time cap. - Share the work as desired. - INTERMEDIATE - For time with a partner: 80-cal air bike 60 V-ups 4:00 accumulated pull-up...Read More

Pre-workout build-up Every 4:00 x 4 sets: 8 overhead squats - Build to starting load. Light ‘Til It’s Not - RX - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (55/75 lb) 30 deficit push-ups (2/4 in) - INTERMEDIATE - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead...Read More

Gripper Ripper For reps: - RX - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (75/115 lb) - Rest 3:00 between rounds. - INTERMEDIATE - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (65/95 lb) - Rest 3:00 between rounds. - BEGINNER -...Read More

2K Row For time: - RX - For time: 2,000-m row - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More