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 shots (10/14 lb) 90 double-undersRead 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) - MASTERS 55+ - AMRAP 7: 1-2-3-4-5, etc. Strict pull-ups Push presses (65/95 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 time - Rest 3:00 between AMRAPs. - BEGINNER - 4 x AMRAP 3: 12 AbMat sit-ups 9 box jump-overs (12/16 in) 6 squat cleans (35/45 lb) Max plank hold in remaining time - Rest 3:00 between AMRAPs. - Every :05 of plank hold is 1 rep. - MASTERS 55+ - 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 time - Rest 3:00 between AMRAPs.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, 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