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, or ski - During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute. - INTERMEDIATE - Same as Rx'd - BEGINNER - Active recovery session: 3:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slams (6/10 lb) 3:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 3:00 run, row, bike, or ski 2:00 band shoulder stretch/side 1:00 Russian kettlebell swings (15/25 lb) 3:00 run, row, bike, or ski - During each 3:00 run,...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 rower 10 power cleans (80/125 lb) - One person works at a time. - BEGINNER - AMRAP 21 with a partner: 20-cal row 15 burpees 10 power cleans (45/55 lb) - One person works at a time. - MASTERS 55+ - AMRAP 21 with a partner: 30-cal row 20 burpees over the rower 10 power cleans (80/125 lb) - One person works at a time.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 55+ - 3 rounds for time of: 3 rope climbs (12 ft) 20 back squats (95/135 lb)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 - 4 rounds for time with a partner of: 750-m row 100-m DB farmers carry (10/15 lb) 35-m single-DB waiters walk, right arm 35-m single-DB waiters walk, left arm - One partner works at a time. - MASTERS 55+ - 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (20/35 lb) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm - One partner works at a time.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 55+ - Same as Rx'dRead more