260111 For time: - RX - 30-24-18-12-6 rep for time of: Calories on any machine Lateral burpees over the dumbbell Alternating DB snatches (35/50 lb) - INTERMEDIATE - 24-18-12-6-3 rep for time of: Calories on any machine Lateral burpees over the dumbbell Alternating DB snatches (20/35 lb) - BEGINNER - 18-12-6-3 rep for time of: Calories on any machine Burpees Alternating hang DB snatches (10/15 lb) - MASTERS 55+ - 24-18-12-6-3 rep for time of: Cal row Lateral burpees over the dumbbell Alternating DB snatches (20/35 lb) Post-workout accessory 3 sets: :20 top of the ring dip hold :20 bottom of the ring dip hold 10 false grip ring rowsRead more

260111 For time: - RX - 5 rounds for time with a partner: 30 front squats (75/115 lb) 60 double-unders - both partners do 60 double-unders. - INTERMEDIATE - 5 rounds for time with a partner: 30 front squats (65/95 lb) 30 double-unders - both partners do 30 double-unders. - BEGINNER - 5 rounds for time with a partner: 20 front squats (35/45 lb) 30 single-unders - both partners do 30 single-unders. - MASTERS 55+ - 5 rounds for time with a partner: 30 front squats (55/75 lb) 40 double-unders - both partners do 30 single-unders. Post-workout accessory Accumulate: 50 weighted GHD hip extensionsRead more

260109 - RX - 3 rounds: On a 1:30 clock: Handstand walk (50 ft) Max-reps knees-to-elbows 1:30 rest On a 1:30 clock: Handstand walk (50 ft) Max-reps reverse lunges 1:30 rest - INTERMEDIATE - 3 rounds: On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps knees-to-chest 1:30 rest On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps reverse lunges 1:30 rest - BEGINNER - 3 rounds: On a 1:00 clock: Bear crawl (50 ft) Max-reps hanging knee raises 2:00 rest On a 1:00 clock: Bear crawl (50 ft) Max-reps reverse lunges 2:00 rest - MASTERS 55+ - 3 rounds: On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps knees-to-elbows 1:30 rest On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps reserve lunges 1:30 rest Post-workout accessory 3 sets: 10 ATY...Read more

Pre-workout strength Every 2:00 for 5 sets: 1 deadlift 1 clean pull 1 hang power clean 260108 AMRAP - RX - AMRAP 10: 1 power clean (125/185 lb) 1 bar muscle-up 7 burpees - Add one rep to power cleans and bar muscle-ups until time expires. - INTERMEDIATE - AMRAP 10: 1 power clean (95/135 lb) 1 chest-to-bar pull-up 7 burpees - Add one rep to power cleans and chest-to-bar pull-ups until time expires. - BEGINNER - AMRAP 10: 1 power clean (35/45 lb) 1 ring row 5 burpees - Add one rep to power cleans and ring rows until time expires. - MASTERS 55+ - AMRAP 10: 1 power clean (95/135 lb) 1 bar muscle-up or chest-to-bar pull-up 7 burpees - Add one rep to power cleans and bar muscle-ups until time expires.Read more

260107 For time: - RX - 3 rounds for time of: 800-m run 80 air squats - INTERMEDIATE - 3 rounds for time of: 600-m run 60 air squats - BEGINNER - 3 rounds for time of: 400-m run 25 air squats - MASTERS 55+ - 3 rounds for time of: 600-m run 60 air squats Post-workout accessory Accumulate: 50 weighted AbMat sit-upsRead more