260511 - RX - For time: 30 power cleans (105/155 lb) 800-m run 30 power cleans - INTERMEDIATE - For time: 30 power cleans (75/105 lb) 800-m run 30 power cleans - BEGINNER - For time: 15 power cleans (35/45 lb) 400-m run 15 power cleans - MASTERS 55+ - For time: 30 power cleans...Read More

260510 - RX - 3 rounds for time with a partner: 400-m DB farmers carry (35/50 lb) 25 weighted sit-ups (14/20 lb) 25 double-DB Russian swings - Break up the carries as desired. - One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch. - INTERMEDIATE - 3 rounds...Read More

Partner Cindy - RX - AMRAP 20: 5 pull-ups 10 push-ups 15 air squats - Alternate full rounds. - Advanced athletes wear a weight vest - INTERMEDIATE - As many rounds as possible in 20 minutes of: 3 pull-ups 6 push-ups 15 air squats - Alternate full rounds. - BEGINNER - AMRAP 20: 3 strict...Read More

Pre-workout strength 5 sets: 1 snatch deadlift 1 snatch pull 1 snatch 1 overhead squat - Each set is a single unbroken complex. - Build to a heavy set of the complex. 260508 - RX - For reps: On a 4:00 clock: Max snatches (105/155 lb) 4:00 rest On a 3:00 clock: Max snatches (125/185...Read More

260507 - RX - For time: 40-cal row 200 double-unders 40-cal row - INTERMEDIATE - For time: 40-cal row 100 double-unders 40-cal row - BEGINNER - For time: 20-cal row 100 single-unders 20-cal row - MASTERS 55+ - For time: 40-cal row 100 double-unders 40-cal row Post-workout skill On a 10:00 clock: Free-standing handstand push-up...Read More

260506 - RX - 2 rounds for time: 1,600-m run 15 deadlifts (225/315 lb) - INTERMEDIATE - 2 rounds for time: 1,600-m run 15 deadlifts (155/225 lb) - BEGINNER - 2 rounds for time: 800-m run 15 deadlifts (45/65 lb) - MASTERS 55+ - 2 rounds for time: 1,600-m run 15 deadlifts (155/225 lb)Read More

Pre-workout strength 5 sets: 5 bench presses - Build to a heavy set of 5 reps. 260505 - RX - 5 rounds for time with a partner: 30 box jump overs (24/30 in) 30 dumbbell bench presses (35/50 lb) - INTERMEDIATE - 5 rounds for time with a partner: 30 box jump overs (20/24 in)...Read More

260504 - RX - 75-50-25 reps for time: Wall-ball shots (14/20 lb) AbMat sit-ups Calorie bike - Women bike 60-40-20 calories. - INTERMEDIATE - 50-35-15 reps for time: Wall-ball shots (10/14 lb) AbMat sit-ups Calorie bike - Women bike 40-25-10 calories. - BEGINNER - 30-20-10 reps for time: Wall-ball shots (6/10 lb) AbMat sit-ups Calorie...Read More

260503 - RX - AMRAP 15: 3-6-9-12... Chest-to-bar pull-ups - Any machine 12/15 calories after each round. - INTERMEDIATE - AMRAP 15: 3-6-9-12... Pull-ups - Any machine 12/15 calories after each round. - BEGINNER - AMRAP 15: 3-6-9-12... Ring rows - Any machine 7/10 calories after each round. - MASTERS 55+ - AMRAP 15: 3-6-9-12......Read More

260502 - RX - For time with a partner: 20-16-12-8-4 Push jerks (125/185 lb) 100-80-60-40-20 Double-unders - Split the push jerks. - Double-unders at the same time. - INTERMEDIATE - For time: 20-16-12-8-4 Push jerks (95/135 lb) 50-40-30-20-10 Double-unders - Split the push jerks. - Double-unders at the same time. - BEGINNER - For time:...Read More