- RX - In teams of 4, for max calories: :15 air bike Rest :30 air bike Rest :45 air bike Rest :60 air bike Rest :45 air bike Rest :30 air bike Rest :15 air bike - Rest while teammates rotate turns. - Score is total calories; log each set. - INTERMEDIATE - Same...Read More

- RX - 5 rounds for time: 4 wall walks 8 chest-to-wall handstand push-ups 48 double-unders - INTERMEDIATE - 5 rounds for time: 3 wall walks 6 box pike push-ups 36 double-unders - BEGINNER - 5 rounds for time: 2 inchworm + push-ups 6 seated DB strict presses (10/20 lb) 26 single-unders - MASTERS 55+...Read More

Pre-workout skill work On an 8:00 clock: Build to a heavy set of 3 squat cleans - Build to workout weight. On a 1:00 clock: 1 squat clean every :20 - 3 total reps; coach-led. - RX - AMRAP 12: 15 pull-ups 3 squat cleans (165/245 lb) - INTERMEDIATE - AMRAP 12: 10 pull-ups 3...Read More

Pre-workout skill work 400-meter pace test: Partner 1: 400-m run Partner 2: 400-m run - Log time of completion. - Use as a guide to set the intended time per lap. - RX - 16 sets for time, with a partner: 400-m run - Score is the total time; log individual intervals. - INTERMEDIATE -...Read More

- RX - 3 rounds for reps: 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00 sumo deadlift high pulls (55/75 lb) 1:00 box jumps (20 in) 1:00 push presses (55/75 lb) 1:00 row for calories - Rest 1:00 between rounds. - INTERMEDIATE - Same as Rx'd - BEGINNER - 3 rounds for reps: 1:00 wall-ball shots...Read More

- RX - For load: 3-3-3-3-3 Overhead squat - INTERMEDIATE - Same as Rx'd - BEGINNER - For quality and practice: 5-5-5-5-5 Overhead squat - PVC or empty barbell. - MASTERS 55+ - Same as Rx'd Post-workout skill work 2 rounds for time with a partner: 50 syncro med-ball sit-ups 25 syncro burpees - 5:00...Read More

- RX - AMRAP 20: 4 strict ring dips 6 strict knees-to-elbows 1:00 double KB hold (35/50 lb) - each :30 is 1 rep - INTERMEDIATE - AMRAP 20: 2 negative ring dips 6 strict knees-to-armpits 1:00 double KB hold (25/35 lb) - each :30 is 1 rep - BEGINNER - AMRAP 20: 4 toe-assisted...Read More