Double-under Skill 5 For reps 2 sets: :20 calf raise :10 rest :20 penguin tap :10 rest 3 sets: 12 single-single double-unders or 12 double-double triple-unders For max reps: 6 sets: :20 double-unders :10 rest 260210 For time: - RX - For time: 1,200-m run 3:00 rest 800-m run 2:00 rest 400-m run 1:00 rest...Read More

260209 EMOM 20: - RX - EMOM 20: Min. 1 | Max strict pull-ups Min. 2 | Max strict ring dips Min. 3 | Max AbMat sit-ups Min. 4 | Rest - INTERMEDIATE - EMOM 20: Min. 1 | Max strict pull-ups + banded pull-ups Min. 2 | Max strict ring dips + banded ring...Read More

260207 For load: - RX - For load: Split jerk 3-3-3-1-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

260208 For time: - RX - 10 rounds for time with a partner: 16/20-cal row 20 single-arm DB cleans (35/50 lb) - Partners alternate full rounds. - INTERMEDIATE - 10 rounds for time with a partner: 14/18-cal row 20 single-arm DB cleans (20/35 lb) - Partners alternate full rounds. - BEGINNER - 6 rounds for...Read More

260206 For time: - RX - 10 rounds for time: 5 back squats (155/225 lb) 3 muscle-ups - INTERMEDIATE - 10 rounds for time: 5 back squats (105/155 lb) 1 muscle-up or 3 false grip ring to chest pull-ups - BEGINNER - 7 rounds for time: 5 back squats (35/45 lb) 3 muscle-up transitions -...Read More

Pre-workout strength EMOM 6: 3 moderate heaving snatch balances or snatch balances Post-workout skill On a 10:00 clock: Low-ring muscle-up practice 260205 For reps: - RX - 7 rounds for reps: 1:00 max burpees 1:00 rest - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

Pre-workout strength Every 2:00 for 4 rounds: 2 power snatches - Work up to workout weight or a little heavier. 260204 For time: - RX - For time: 30-24-18 Deadlifts (105/155 lb) 30-24-18 Weighted AbMat sit-ups (14/20 lbs) 15-12-9 Power snatches (105/155 lb) - INTERMEDIATE - For time: 24-18-12 Deadlift (75/115 lb) 24-18-12 Weighted AbMat...Read More

260203 For time: - RX - 5 rounds for time: 5 rope climbs (15/15 ft) 20 Zercher or front-rack reverse lunge (105/155 lb) - INTERMEDIATE - 5 rounds for time: 3 rope climbs (12/12 ft) 20 Zercher or front-rack reverse lunge (75/115 lb) - BEGINNER - 5 rounds for time: 3 seated rope lock-off to...Read More

260202 For time: - RX - For time: 30 box jump-overs (24/30 in) 150 air squats 1,600-m run - INTERMEDIATE - For time: 30 box jump-overs (20/24 in) 120 air squats 1,200-m run - BEGINNER - For time: 30 box step-overs (12/20 in) 50 air squats 800-m run - MASTERS 55+ - For time: 30...Read More

Skill Work Pre- and post-workout accessory 1 set: Max strict pull-ups - Perform one set before and one set after the workout 260201 For time: - RX - 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) - INTERMEDIATE - 3 rounds for time: 400/500-m row 30 AbMat sit-ups...Read More