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

260419 - RX - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (20/35 lb) DB front squats DB thrusters - Use two dumbbells. - INTERMEDIATE - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (15/25 lb) DB front squats DB thrusters - Use two dumbbells. - BEGINNER - 1-3-7-11-15 reps for time of: DB push...Read More

260418 For time: - RX - 10 rounds for time, with a partner: Double-KB front-rack carry (75 ft) (35/53 lb) 15 box jump-overs (20/24 in) Double-KB front-rack carry (75 ft) (35/53 lb) - Partners alternate full rounds, for 5 rounds each. - INTERMEDIATE - 10 rounds for time, with a partner: Double-KB front-rack carry (75...Read More

Drew - RX - For time: Kraus 200-m run 30 pull-ups 30 hand-release push-ups 4 deadlifts :30 rest Scott 400-m run 25 pull-ups 25 hand-release push-ups 4 deadlifts :30 rest Good 600-m run 20 pull-ups 20 hand-release push-ups 4 deadlifts :30 rest Cully 800-m run 15 pull-ups 15 hand-release push-ups 4 deadlifts :30 rest Night...Read More

260416 - RX - AMRAP 14: 400/500-m row 15 KB goblet squats (35/53 lb) :30 L-sit hold - INTERMEDIATE - AMRAP 14: 400/500-m row 10 KB goblet squats (35/53 lb) :30 tuck L-sit hold - BEGINNER - 250/350-m row 10 KB goblet squats (10/20 lb) :20 seated tuck hold - MASTERS 55+ - AMRAP 14:...Read More

Pre-workout strength Every 1:30 for 6 sets: Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch Sets- 4-6: 3 power snatches - Build in load. 260415 - RX - For time: 15 power snatches (75/115 lb) 24/30-cal bike 15 power snatches -...Read More

260414 - RX - 10 rounds for time: 2 rope climbs (15/15 ft) 15 AbMat sit-ups 25 double-unders - INTERMEDIATE - 10 rounds for time: 1 rope climb or attempt 15 AbMat sit-ups :30 double-under attempts - BEGINNER - 7 rounds for time: 2 lying pull-to-stands 10 AbMat sit-ups 15 penguin taps - MASTERS 55+...Read More