260625 - RX - Every 3:00 for 10 rounds: 10 DB push presses (35/50 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells. - INTERMEDIATE - Every 3:00 for 10 rounds: 10 DB push presses (25/30 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells....Read More

Pre-workout strength 4 sets: 8 alternating front-rack reverse lunges - Build to slightly heavier than workout load. 260624 - RX - 30-20-10 reps for time: Double dumbbell reverse lunges (35/50 lbs) Knees-to-elbows Calorie bike - INTERMEDIATE - 26-16-6 reps for time: Double dumbbell reverse lunges (25/40 lbs) Knees-to-elbows Calorie bike - BEGINNER - 20-10-5 reps...Read More

260623 For load: - RX - For load: Deadlift 5-5-5-5-5 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

260622 - RX - On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00 200-m run Max deficit push-ups (2/4 in) - INTERMEDIATE - On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max wall-facing handstand shoulder taps...Read More

260621 For time: - RX - 3 rounds for time: 22/30-cal Echo bike 30 KB snatches (53/70 lb) 30 burpees - INTERMEDIATE - 3 rounds for time: 17/25-cal Echo bike 30 KB snatches (35/53 lb) 25 burpees - BEGINNER - 3 rounds for time: 12/15-cal Echo bike 15 DB snatches (15/25 lb) 15 burpees -...Read More

260620 - RX - 3 rounds for time with a partner: 100-m synchro walking lunge 200 double-unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed. - INTERMEDIATE - 3 rounds for time with a partner: 100-m synchro walking lunge 100 double-unders 400-m med-ball...Read More

260619 - RX - For load: Back squat 5-5-5-5-5 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout finisher AMRAP 1: Max-reps back squat - Use 80% of today's heaviest set for 5 reps. - Bar stays on the athlete's back for the full...Read More

260618 - RX - Every 3:00 for 8 rounds: 250-m row 5 box jumps (24/30 in) - Record the time for each round. - INTERMEDIATE - Every 3:00 for 8 rounds: 200-m row 5 box jumps (20/24 in) - Record the time for each round. - BEGINNER - Every 3:00 for 8 rounds: 100-m row...Read More

Pre-workout strength On a 12:00 clock: Work up to a moderately heavy set of 10 clean and jerks Gwen - RX - For load: 15-12-9 clean and jerks - Perform all unbroken touch-and-go reps. - No time limit; rest as needed between sets. - INTERMEDIATE - Same as Rx'd - BEGINNER - For load: 15-12-9...Read More

260616 - RX - 5 rounds for time: 800-m run 50 air squats 30 AbMat sit-ups - INTERMEDIATE - 4 rounds for time: 800-m run 50 air squats 30 AbMat sit-ups - BEGINNER - 3 rounds for time: 400-m run 20 air squats 15 AbMat sit-ups - MASTERS 55+ - 4 rounds for time: 800-m...Read More