260531 Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike,...Read More

Pre-workout build-up 4 sets: 3 touch-and-go power cleans Laura AMRAP 21 with a partner: - RX - AMRAP 21 with a partner: 30-cal row 20 burpees over the rower 10 power cleans (105/155 lb) - One person works at a time. - INTERMEDIATE - AMRAP 21 with a partner: 30-cal row 20 burpees over the...Read More

Brian - RX - 3 rounds for time of: 5 rope climbs (15/15 ft) 25 back squats (125/185 lb) - INTERMEDIATE - 3 rounds for time of: 3 rope climbs (12/12 ft) 20 back squats (95/135 lb) - BEGINNER - 3 rounds for time of: 5 lying pull-to-stands 15 back squats (45/65 lb) - MASTERS...Read More

Partner Weston - RX - 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (35/45 lb) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm - One partner works at a time. - INTERMEDIATE - Attempt as Rx'd. - If needed, reduce waiters walk load. - BEGINNER...Read More

Skill Work Every 2:00 for 5 sets: 3 deadlifts - Build to loads slightly above the intended workout weight. Sham - RX - 7 rounds for time of: 11 bodyweight deadlifts 100-m sprint - INTERMEDIATE - Same as Rx'd - BEGINNER - 5 rounds for time of: 11 deadlifts (55/75 lb) 100-m run - MASTERS...Read More

260526 - RX - 7 rounds for time of: 5 wall walks 7 toes-to-bars 9 box jumps (24/30 in) - INTERMEDIATE - 7 rounds for time of: 3 wall walks 7 hanging leg raises 9 box jumps (20/24 in) - BEGINNER - 7 rounds for time of: 3 inchworms + push-ups from the knees 7...Read More

Murph - RX - For time: 1,600-m run 100 pull-ups 200 push-ups 300 air squats 1,600-m run - Partition anyhow. - Wear a weight vest if you have one (14/20 lb)." - INTERMEDIATE - For time: 1,600-m run 50 pull-ups 100 push-ups 150 air squats 1,600-m run - Partition the pull-ups, push-ups, and squats as...Read More

260523 - RX - AMRAP 15: 100-m DB suitcase carry (35/50 lb) 300-m run 30 alternating DB hang snatches - INTERMEDIATE - AMRAP 15: 100-m DB suitcase carry (20/35 lb) 300-m run 30 alternating DB hang snatches - BEGINNER - AMRAP 15: 100-m DB suitcase carry (10/15 lb) 200-m run 20 alternating DB hang snatches...Read More

260524 - RX - For time with a partner: 60 AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60 knees-to-elbows 42/60 calories - Use any machine for calories. - Share work as desired. - INTERMEDIATE - For time with a partner: 60 AbMat sit-ups 56/80 calories 40 toes-to-bars 42/60 calories 60 knees-to-elbows 30/40 calories -...Read More

260522 - RX - 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks - No rest between movements. - INTERMEDIATE - Same as Rx'd - BEGINNER - 5 sets for load: 5 shoulder presses + 5 push presses - No rest between movements. - MASTERS 55+ - Same as...Read More