Pre-workout strength EMOM 8: 3 hang squat cleans - Build in load to heavier than workout load. 260626 - RX - For time: 15-12-9 Hang squat cleans (105/155 lb) 5-4-3 Rope climbs (15/15 ft) - INTERMEDIATE - For time: 15-12-9 Hang squat cleans (95/135 lb) 5-4-3 Rope climbs (12/12 ft) - BEGINNER - For time: 15-12-9 Hang squat cleans (35/45 lb) 5-4-3 Pull-to-stands - MASTERS 55+ - For time: 15-12-9 Hang power cleans (95/135 lb) 5-4-3 Rope climbs (12/12 ft)Read more

260625 - RX - Every 3:00 for 10 rounds: 10 DB push presses (35/50 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells. - INTERMEDIATE - Every 3:00 for 10 rounds: 10 DB push presses (25/30 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells. - BEGINNER - Every 3:00 for 10 rounds: 10 DB push presses (10/15 lb) 100-m run - Rest the remainder of the interval. - Use two dumbbells. - MASTERS 55+ - Every 3:00 for 10 rounds: 10 DB push presses (25/30 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells.Read more

Pre-workout strength 4 sets: 8 alternating front-rack reverse lunges - Build to slightly heavier than workout load. 260624 - RX - 30-20-10 reps for time: Double dumbbell reverse lunges (35/50 lbs) Knees-to-elbows Calorie bike - INTERMEDIATE - 26-16-6 reps for time: Double dumbbell reverse lunges (25/40 lbs) Knees-to-elbows Calorie bike - BEGINNER - 20-10-5 reps for time: Double dumbbell reverse lunges (10/20 lbs) Hanging leg raises Calorie bike - MASTERS 55+ - 26-16-6 reps for time: Double dumbbell reverse lunges (25/40 lbs) Knees-to-elbows Calorie bikeRead more

260623 For load: - RX - For load: Deadlift 5-5-5-5-5 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

260622 - RX - On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max L-sit pull-ups 15:00-20:00 200-m run Max deficit push-ups (2/4 in) - INTERMEDIATE - On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max wall-facing handstand shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max strict pull-ups 15:00-20:00 200-m run Max push-ups - BEGINNER - On a 20:00 clock for total reps: 0:00-5:00: 100-m run Max plank shoulder taps 5:00-10:00: 100-m run Max ring hanging leg raises 10:00-15:00: 100-m run Max foot-assisted pull-ups 15:00-20:00 100-m run Max hand-elevated push-ups - MASTERS 55+ - On a 20:00 clock for total reps: 0:00-5:00: 200-m run Max wall-facing handstand shoulder taps 5:00-10:00: 200-m run Max skin-the-cats 10:00-15:00: 200-m run Max strict pull-ups 15:00-20:00 200-m run Max push-upsRead more