260605 - RX - For time: On a 2:30 clock: 20 front squats (65/95 lb) 12 burpees over the bar On a 2:30 clock: 16 front squats (95/135 lb) 12 burpees over the bar On a 2:30 clock: 12 front squats (125/185 lb) 12 burpees over the bar On a 2:30 clock: 8 front squats...Read More

260604 For time: - RX - 3 rounds for time: 30 wall-ball shots (14/20 lb) 90 double-unders - INTERMEDIATE - 3 rounds for time: 30 wall-ball shots (10/14 lb) 45 double-unders - BEGINNER - 3 rounds for time: 15 wall-ball shots (10/14 lb) 90 single-unders - MASTERS 55+ - 3 rounds for time: 30 wall-ball...Read More

Pre-workout strength Every 3:00 x 5 sets: 5 push presses - Build in load. 260603 - RX - AMRAP 7: 1-2-3-4-5, etc. Strict pull-ups Push presses (105/155 lb) - INTERMEDIATE - AMRAP 7: 1-2-3-4-5, etc. Strict pull-ups Push presses (65/95 lb) - BEGINNER - AMRAP 7: 1-2-3-4-5, etc. Ring rows Push presses (35/45 lb) -...Read More

260602 - RX - For time: 1,000-m run 200-m row 800-m run 400-m row 600-m run 600-m row 400-m run 800-m row 200-m run 1,000-m row - INTERMEDIATE - Same as Rx'd - BEGINNER - For time: 800-m run 200-m row 600-m run 400-m row 400-m run 600-m row 200-m run 800-m rowRead More

260601 - RX - 4 x AMRAP 3: 21 AbMat sit-ups 15 box jump-overs (20/24 in) 9 squat cleans (95/135 lb) Max toes-to-bars in remaining time - Rest 3:00 between AMRAPs. - INTERMEDIATE - 4 x AMRAP 3: 21 AbMat sit-ups 15 box jump-overs (16/20 in) 9 squat cleans (65/95 lb) Max toes-to-bars in remaining...Read More

260531 Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike,...Read More

Pre-workout build-up 4 sets: 3 touch-and-go power cleans Laura AMRAP 21 with a partner: - RX - AMRAP 21 with a partner: 30-cal row 20 burpees over the rower 10 power cleans (105/155 lb) - One person works at a time. - INTERMEDIATE - AMRAP 21 with a partner: 30-cal row 20 burpees over the...Read More

Brian - RX - 3 rounds for time of: 5 rope climbs (15/15 ft) 25 back squats (125/185 lb) - INTERMEDIATE - 3 rounds for time of: 3 rope climbs (12/12 ft) 20 back squats (95/135 lb) - BEGINNER - 3 rounds for time of: 5 lying pull-to-stands 15 back squats (45/65 lb) - MASTERS...Read More

Partner Weston - RX - 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (35/45 lb) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm - One partner works at a time. - INTERMEDIATE - Attempt as Rx'd. - If needed, reduce waiters walk load. - BEGINNER...Read More

Skill Work Every 2:00 for 5 sets: 3 deadlifts - Build to loads slightly above the intended workout weight. Sham - RX - 7 rounds for time of: 11 bodyweight deadlifts 100-m sprint - INTERMEDIATE - Same as Rx'd - BEGINNER - 5 rounds for time of: 11 deadlifts (55/75 lb) 100-m run - MASTERS...Read More