Pre-workout conditioning 5 sets: 100-m run - Increase pace across each set. 260322 AMRAP - RX -AMRAP 15 with a partner:8 back squats (135/205 lb)200-m run- Run together, split the back squats.- INTERMEDIATE -AMRAP 15 with a partner:8 back squats (95/135 lb)200-m run- Run together, split the back squats.- BEGINNER -AMRAP 15 with a partner:8 back squats (65/95 lb)200-m run- Run together, split the back squats.- MASTERS 55+ - AMRAP 15 with a partner:8 back squats (95/135 lb)200-m run- Run together, split the back squats.Read more

260321 2 rounds for time with a partner: - RX - 2 rounds for time with a partner: 400-m run 75 toes-to-bars 400-m run 50 strict pull-ups 400-m run - Share the work as desired. - INTERMEDIATE - 2 rounds for time with a partner: 400-m run 50 toes-to-bars 400-m run 35 strict pull-ups 400-m run - Share the work as desired. - 1 shuttle run is 25 ft out and back. - BEGINNER - 2 rounds for time with a partner: 200-m run 50 hanging knee raises 200-m run 35 ring rows 200-m run - Share the work as desired. - MASTERS 55+ - 2 rounds for time with a partner: 400-m run 50 toes-to-bars 400-m run 35 strict pull-ups 400-m run - Share the work as desired. Post-workout accessory 3 sets: 10-15 DB bench presses 25 banded tricep push-downsRead more

260320 For load: - RX - For load: Hang power snatch 2-2-2-2-2-2-2-2-2-2 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout accessory 4 sets: :20 seated leg raises, legs together :10 rest :20 seated leg raises, wide legs :10 restRead more

260319 For time: - RX - 9-15-21-15-9 reps for time of: Burpees over the bar Power cleans (95/135 lb) - Complete 20/30 calories on the air bike after each round. - INTERMEDIATE - 9-15-21-15-9 reps for time of: Burpees over the bar Power cleans (65/95 lb) - Complete 15/20 calories on the air bike after each round. - BEGINNER - 9-12-15-12-9 reps for time of: Burpees Hang Power cleans (35/45 lb) - Complete 9/12 calories on the air bike after each round. - MASTERS 55+ - 9-15-21-15-9 reps for time of: Burpees over the bar Power cleans (65/95 lb) - Complete 15/20 calories on the air bike after each round.Read more

260318 AMRAP - RX - AMRAP 8: 10 overhead squats (65/95 lb) 5 chest-to-bar pull-ups - INTERMEDIATE - AMRAP 8: 10 overhead squats (55/75 lb) 3 chest-to-bar pull-ups - BEGINNER - AMRAP 8: 10 overhead squats (35/45 lb) 5 ring rows - MASTERS 55+ - AMRAP 8: 10 overhead squats (55/75 lb) 5 pull-ups Post-workout strength 3-3-3-3 reps: Single-arm DB overhead squats, right Single-arm DB overhead squats, left - Rest as needed between sets.Read more