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

260621 For time: - RX - 3 rounds for time: 22/30-cal Echo bike 30 KB snatches (53/70 lb) 30 burpees - INTERMEDIATE - 3 rounds for time: 17/25-cal Echo bike 30 KB snatches (35/53 lb) 25 burpees - BEGINNER - 3 rounds for time: 12/15-cal Echo bike 15 DB snatches (15/25 lb) 15 burpees - MASTERS 55+ - 3 rounds for time: 17/25-cal Echo bike 30 KB snatches (35/53 lb) 25 burpees Post-workout accessory On a 10:00 clock: Low-ring accessory workRead more

260620 - RX - 3 rounds for time with a partner: 100-m synchro walking lunge 200 double-unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed. - INTERMEDIATE - 3 rounds for time with a partner: 100-m synchro walking lunge 100 double-unders 400-m med-ball carry (10/14 lb) – Break up the double-unders between partners and switch who carries the ball as needed. - BEGINNER - 3 rounds for time with a partner: 50-m synchro walking lunge 200 single-unders 200-m med-ball carry (6/10 lb) – Break up the double-unders between partners and switch who carries the ball as needed. - MASTERS 55+ - For time: 3 rounds for time with a partner: 100-m synchro walking lunge 200 double-unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed.Read more

260619 - RX - For load: Back squat 5-5-5-5-5 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout finisher AMRAP 1: Max-reps back squat - Use 80% of today's heaviest set for 5 reps. - Bar stays on the athlete's back for the full minute.Read more

260618 - RX - Every 3:00 for 8 rounds: 250-m row 5 box jumps (24/30 in) - Record the time for each round. - INTERMEDIATE - Every 3:00 for 8 rounds: 200-m row 5 box jumps (20/24 in) - Record the time for each round. - BEGINNER - Every 3:00 for 8 rounds: 100-m row 5 box jumps (12/12 in) - Record the time for each round. - MASTERS 55+ - Every 3:00 for 8 rounds: 200-m row 5 box jumps (20/24 in) - Record the time for each round.Read more