260130 AMRAP - RX - AMRAP 8: 50 double-unders 8 strict handstand push-ups - INTERMEDIATE - AMRAP 8: 35 double-unders 4 pike push-ups - BEGINNER - AMRAP 8: 50 single-unders 8 push-ups from the knees MASTERS 55+ - AMRAP 8: 35 double-unders 8 dumbbell shoulder presses (20/35 lb) - Use two dumbbells. Double-under Skill 3...Read More

260129 AMRAP - RX - AMRAP 20 with a partner: 12/15-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. - INTERMEDIATE - AMRAP 20 with a partner: 10/12-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. - BEGINNER - AMRAP 20 with a partner: 8/10-cal Echo bike...Read More

260128 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

Pre-workout accessory EMOM 8: Odd min | 10 banded Russian KB swings Even min | :30 hollow hold 260127 AMRAP - RX - 4 x AMRAP 3: 200-m run Handstand walk (50 ft) Max KB swings (35/53 lb) - Rest 1:00 between AMRAPs. - INTERMEDIATE - 4 x AMRAP 3: 200-m run Handstand walk (25...Read More

260126 For time: - RX - 21-15-9 reps for time: Double-DB box step-overs (35/50 lb) (20/20 in) Chest-to-bar pull-ups - INTERMEDIATE - 21-15-9 reps for time: Double-DB box step-overs (20/35 lb) (20/20 in) Pull-ups - BEGINNER - 21-15-9 reps for time: Double-DB box step-overs (15/25 lb) (12/12 in) Jumping pull-ups - MASTERS 55+ - 21-15-9...Read More

260125 Every 2:00 for 8 rounds: - RX - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (14/20 lb) (9/10 ft) - Rest 1:00 between rounds. - INTERMEDIATE - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (10/14 lb) (9/10 ft) - Rest 1:00 between rounds - BEGINNER - Every 2:00...Read More

260124 On a 20:00 clock with a partner: - RX - On a 20:00 clock with a partner: Bike for distance - Trade off as desired. - Starting at :00 and again every 2:00, each partner performs 20 double-unders. - INTERMEDIATE - On a 20:00 clock with a partner: Bike for distance - Trade off...Read More

260123 AMRAP - RX - AMRAP 9: 12 alternating hang DB snatches (35/50 lb) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats, right 12 lateral jumps over the DB - INTERMEDIATE - AMRAP 9: 12 alternating hang DB snatches (20/35 lb) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats,...Read More

260122 For time: - RX - 2 rounds for time: 40/50-cal row 40 burpees 30 knees-to-elbows - INTERMEDIATE - 2 rounds for time: 40/50-cal row 40 burpees 30 knees-to-chests - BEGINNER - 2 rounds for time: 20/30-cal row 20 burpees 10 hanging knee raises - MASTERS 55+ - 2 rounds for time: 30/40-cal row 30...Read More

Pre-workout strength EMOM 8: 2 shoulder presses - Build in load every 2:00. - Use 50-60% of the top set for the workout. 260121 For time: - RX - 4 rounds for time: 400-m run 12 shoulder presses - INTERMEDIATE - Same as Rx'd - BEGINNER - 4 rounds for time: 200-m run 12 shoulder...Read More