260816 RXFor reps:1:00 double-unders1:00 snatches (125/185 lb)2:00 double-unders2:00 snatches3:00 double-unders3:00 snatches– Power or squat snatch.INTERMEDIATEFor reps:1:00 double-unders1:00 snatches (95/135 lb)2:00 double-unders2:00 snatches3:00 double-unders3:00 snatches– Power or squat snatch.BEGINNERFor reps:1:00 single-unders1:00 snatches (35/45 lb)2:00 single-unders2:00 snatches3:00 single-unders3:00 snatches– Power or squat snatch.SKILL WORKPre-workout strength5 sets for load:1 snatch grip deadlift1 snatch pull1 snatch– Rest 2:00 between...Read More

260815 “LGOP” (LITTLE GROUPS OF PARATROOPERS)RXFor time, in teams of 2-4:1,940-m run (together)250 air squats (split reps)48 burpees (split reps)509-m run with one plate (together, share the plate) (35/45 lb)101 push presses (75/115 lb) (split reps)11 pull-ups (each athlete)82 power cleans (75/115 lb) (split reps)INTERMEDIATEFor time, in teams of 2-4:1,940-m run (together)250 air squats (split...Read More

260814 RXFor max load:1-rep-max back squat1-rep-max press1-rep-max deadliftINTERMEDIATESame as Rx’dBEGINNERSame as Rx’dSKILL WORKRest, stretch, recover.Read More

260813 RX3 rounds for time:30 toes-to-bars3 rope climbs (15/15 ft)24/30-cal Echo bikeINTERMEDIATE3 rounds for time:20 toes-to-bars2 rope climbs to (12/12 ft)18/24-cal Echo bikeBEGINNER3 rounds for time:15 hanging knee raises3 laying pull-to-stands12/18-cal Echo bikeSKILL WORKPost-workout accessoryAccumulate:3:00 GHD Superman hold– Advanced athletes can add load.Read More

260812 RXFor time:80 Single-DB forward lunge (35/50 lb)20 deficit strict handstand push-ups (2/4 in)60 Single-DB forward lunge 15 deficit strict handstand push-ups40 Single-DB forward lunge 10 deficit strict handstand push-ups20 Single-DB forward lunge 5 deficit strict handstand push-upsINTERMEDIATEFor time:80 Single-DB forward lunge(20/35 lb)15 strict handstand push-ups60 Single-DB forward lunge10 strict handstand push-ups40 Single-DB forward lunge5...Read More

260811 RXFor time:5,000-m rowINTERMEDIATESame as Rx’dBEGINNEROn a 20:00 clock:Row for distanceSKILL WORKRest, stretch, recoverRead More

260810 RX5 sets, each for time:15 box jump-overs (20/24 in)12 DB deadlifts (35/50 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells.INTERMEDIATE5 sets, each for time:15 box jump-overs (20/24 in)12 DB deadlifts (20/35 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells.BEGINNER5 sets,...Read More

260808 - RX - 5 rounds for time: 30 med-ball cleans (14/20 lb) 20 ring dips - INTERMEDIATE - 5 rounds for time: 20 med-ball cleans (14/20 lb) 10 ring dips - BEGINNER - 5 rounds for time: 10 med-ball cleans (6/10 lb) 5 foot-assisted ring dips - MASTERS 55+ - 5 rounds for time:...Read More

Skill Work On a 5:00 clock: L-sit skill work 260809 - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m bottoms-up KB carry (35/53 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - INTERMEDIATE - 10 rounds for time with a partner: 30...Read More

Community Cup Workout #1 SKILL WORKPre-workout:On a 8:00 clock:Build to a heavy 5-rep touch and go push jerk from the floor– Athletes may NOT rest with the bar in the front rack between reps. RXFor time:1,000-m rowthen…5 rounds of:25 pull-ups7 shoulder-to-overhead (85/135 lb) INTERMEDIATEFor time:1,000-m rowthen…5 rounds of:15 pull-ups7 shoulder-to-overhead (65/95 lb) BEGINNERFor time:1,000-m rowthen…5...Read More