Skill Work Pre- and post-workout accessory 1 set: Max strict pull-ups - Perform one set before and one set after the workout 260201 For time: - RX - 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) - INTERMEDIATE - 3 rounds for time: 400/500-m row 30 AbMat sit-ups 30 alternating DB snatches (20/35 lb) - BEGINNER - 3 rounds for time: 250/300-m row 15 AbMat sit-ups 15 alternating DB snatches (10/15 lb) - MASTERS 55+ - 3 rounds for time: 400/500-m row 30 AbMat sit-ups 30 alternating DB snatches (20/35 lb)Read more

Pre-workout strength: Every 2:00 for 5 sets: 3 power cleans 3 front squats 260131 For time: - RX - For time with a partner: 20-16-12-8-4 Front squats (125/185 lb) 20-16-12-8-4 Synchronized burpee over the bar 20-16-12-8-4 Power cleans (125/185 lb) - INTERMEDIATE - For time with a partner: 20-16-12-8-4 Front squats (95/135 lb) 20-16-12-8-4 Synchronized burpee over the bar 20-16-12-8-4 Power cleans (95/135 lb) - BEGINNER - For time: 16-12-8-4 Front squats (35/45 lb) 16-12-8-4 Syncrhonized burpees 16-12-8-4 Power cleans (35/45 lb) - MASTERS 55+ - For time with a partner: 20-16-12-8-4 Front squats (75/115 lb) 20-16-12-8-4 Synchronized burpee over the bar 20-16-12-8-4 Power cleans (75/115 lb)Read more

260130 AMRAP - RX - AMRAP 8: 50 double-unders 8 strict handstand push-ups - INTERMEDIATE - AMRAP 8: 35 double-unders 4 pike push-ups - BEGINNER - AMRAP 8: 50 single-unders 8 push-ups from the knees MASTERS 55+ - AMRAP 8: 35 double-unders 8 dumbbell shoulder presses (20/35 lb) - Use two dumbbells. Double-under Skill 3 For reps: 4 sets: :20 single-unders :10 rest 4 sets: :20 2 single-unders + 1 double-under :10 rest 4 rounds for reps: :20 double-unders :10 restRead more

260129 AMRAP - RX - AMRAP 20 with a partner: 12/15-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. - INTERMEDIATE - AMRAP 20 with a partner: 10/12-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. - BEGINNER - AMRAP 20 with a partner: 8/10-cal Echo bike 10 box step-overs (12/20 in) - Partners alternate full rounds. - MASTERS 55+ - AMRAP 20 with a partner: 10/12-cal Echo bike 10 barrier get-overs (30/40 in) - Partners alternate full rounds. Double-under Skill 2 For reps: 4 sets: 10 penguin taps 10 sets: 2 single-under + 1 double-under 4 rounds for reps: :20 double-unders :10 restRead more

260128 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