Skill Work Pre-workout strength Every 1:30 for 6 sets: Sets 1 and 2: 3 power clean and jerks Sets 3 and 4: 2 power clean and jerks Sets 5 and 6: 1 power clean and jerk - Build to loads above the intended workout weight for the day. Grace For Time - RX - For time: 30 clean and jerks (95/135 lb) - INTERMEDIATE - For time: 30 clean and jerks (65/95 lb) - BEGINNER - For time: 30 clean and jerks (45/65 lb) - MASTERS 55+ - For time: 30 clean and jerks (65/95 lb) - MASTERS 55+ - For time: 30 clean and jerks (65/95 lb)Read more

260112 For time: - RX - For time: 400-m run 50 DB bench presses (35/50 lb) 400-m run 50 ring push-ups 400-m run 50 hand-release push-ups 400-m run - INTERMEDIATE - For time: 400-m run 50 DB bench presses (25/35 lb) 400-m run 35 ring push-ups 400-m run 35 hand-release push-ups 400-m run - BEGINNER - For time: 200-m run 30 DB bench presses (10/20 lb) 200-m run 30 ring push-ups, with rings pushed out to a steep incline 200-m run 30 hand-release push-ups from knees 200-m run - MASTERS 55+ - For time: 400-m run 50 DB bench presses (25/35 lb) 400-m run 35 ring push-ups 400-m run 35 hand-release push-ups 400-m run Skill Work Post-workout accessory Every 2:00 x 4 sets: 10 single-arm DB rows/sideRead more

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