Pre-workout skill 3 rounds: 1:00 front scale practice 1:00 back scale practice 260219 For distance: - RX - For distance: 30:00 on any machine - INTERMEDIATE- Same as Rx'd -BEGINNER- For distance: 10:00 on any machine 5:00 rest 10:00 on any machine - MASTERS 55+ - Same as Rx'dRead More

Open 18.1 AMRAP - RX - AMRAP 20: 8 toes-to-bars 10 single-DB hang clean and jerks (35/50 lb) 12/14-cal row - Perform 5 clean and jerks with one arm, and then switch. - INTERMEDIATE - AMRAP 20: 8 hanging knee raises to chest level 10 single-DB hang clean and jerks (20/35 lb) 12/14-cal row -...Read More

260217 - RX - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3-3-3-3 - Lift 50-60% of heavy single loading. - INTERMEDIATE - Same as Rx'd - BEGINNER - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3 - Lift 50-60% of heavy single loading. - MASTERS...Read More

Pre-workout strength Every 2:00 for 4 rounds: 1 power snatch + 2 overhead squats 260216 Every 5:00 for 25:00: - RX - Every 5:00 for 25:00: 400-m run 15 overhead squats (65/95 lb) - Rest the remainder of the 5:00. - INTERMEDIATE - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) -...Read More

Pre-workout strength 5 sets: 5 deadlifts - Build in load. 260215 For time: - RX - For time with a partner: 30-24-18-12-6 Deadlifts (155/225 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - INTERMEDIATE - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - BEGINNER - For time with a partner: 15-12-9-6-3 Deadlifts...Read More

260214 For time: - RX - 3 rounds for time with a partner: 30 toes-to-bars, non-working partner holds a handstand against a wall 45 wall-ball shots (14/20 lb) (9/10 ft), non-working partner hangs from the pull-up bar 60 overhead med-ball lunges, non-working partner holds a - INTERMEDIATE - 3 rounds for time with a partner:...Read More

Pre-workout strength 5 sets: 1 snatch deadlift with a pause at mid-thigh 1 snatch pull 1 hang snatch - Build to a heavy set of the complex. 260213 For time: - RX - For time: 100 double-unders 10 snatches (95/135 lb) 80 double-unders 8 snatches (105/155 lb) 60 double-unders 6 snatches (115/175 lb) 40 double-unders...Read More

260212 For max reps: - RX - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (35/50 lb) (20/20 in) - Rest 3:00 between sets. - INTERMEDIATE - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (20/35 lb) (20/20 in) - Rest...Read More

Open 11.3 AMRAP - RX - AMRAP 5: 1 squat clean (105/165 lb) 1 shoulder-to-overhead - INTERMEDIATE - AMRAP 5: 1 squat clean (75/115 lb) 1 shoulder-to-overhead - BEGINNER - AMRAP 5: 1 squat clean (35/45 lb) 1 shoulder-to-overhead - MASTERS 55+ - AMRAP 5: 1 squat clean (75/115 lb) 1 shoulder-to-overhead Post-workout strength On...Read More

Double-under Skill 5 For reps 2 sets: :20 calf raise :10 rest :20 penguin tap :10 rest 3 sets: 12 single-single double-unders or 12 double-double triple-unders For max reps: 6 sets: :20 double-unders :10 rest 260210 For time: - RX - For time: 1,200-m run 3:00 rest 800-m run 2:00 rest 400-m run 1:00 rest...Read More