260212 For max reps: - RX - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (35/50 lb) (20/20 in) - Rest 3:00 between sets. - INTERMEDIATE - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (20/35 lb) (20/20 in) - Rest 3:00 between sets. - BEGINNER - 4 sets for max reps: On a 3:00 clock: 200/250-m row Max box step-overs (12/20 in) - Rest 3:00 between sets. - MASTERS 55+ - 4 sets for max reps: On a 3:00 clock: 400/500-m row Max double-DB box step-overs (20/35 lb) (20/20 in) - Rest 3:00 between sets. Post-workout accessory 4 sets: :30 Russian twists :30 rest - Use a med ball or dumbbell, if desired.Read more

Open 11.3 AMRAP - RX - AMRAP 5: 1 squat clean (105/165 lb) 1 shoulder-to-overhead - INTERMEDIATE - AMRAP 5: 1 squat clean (75/115 lb) 1 shoulder-to-overhead - BEGINNER - AMRAP 5: 1 squat clean (35/45 lb) 1 shoulder-to-overhead - MASTERS 55+ - AMRAP 5: 1 squat clean (75/115 lb) 1 shoulder-to-overhead Post-workout strength On a 10:00 clock: Build to a heavy clean and jerkRead more

Double-under Skill 5 For reps 2 sets: :20 calf raise :10 rest :20 penguin tap :10 rest 3 sets: 12 single-single double-unders or 12 double-double triple-unders For max reps: 6 sets: :20 double-unders :10 rest 260210 For time: - RX - For time: 1,200-m run 3:00 rest 800-m run 2:00 rest 400-m run 1:00 rest 200-m run - INTERMEDIATE - Same as Rx'd - BEGINNER - For time: 600-m run 3:00 rest 400-m run 2:00 rest 200-m run 1:00 rest 100-m run - MASTERS 55+ - Same as Rx'dRead more

260209 EMOM 20: - RX - EMOM 20: Min. 1 | Max strict pull-ups Min. 2 | Max strict ring dips Min. 3 | Max AbMat sit-ups Min. 4 | Rest - INTERMEDIATE - EMOM 20: Min. 1 | Max strict pull-ups + banded pull-ups Min. 2 | Max strict ring dips + banded ring dips Min. 3 | Max AbMat sit-ups Min. 4 | Rest - Athletes should not exceed 7-reps of pull-ups or dips in each set. - BEGINNER - EMOM 20: Min. 1 | 7 foot-assisted pull-ups Min. 2 | 7 foot-assisted ring dips Min. 3 | 10 AbMat sit-ups Min. 4 | Rest - MASTERS 55+ - Same as Rx'd Post-workout accessory 3 sets: 12 single-leg kettlebell or dumbbell deadlifts/leg - Rest as needed between sets.Read more

260207 For load: - RX - For load: Split jerk 3-3-3-1-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more