260115 Every 4:00 x 4 sets: - RX - Every 4:00 x 4 sets: 8 hand-release deadlifts Farmers carry (200 ft) - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout accessory 2 rounds: 1:00 banded or bodyweight good mornings :30 side plank/sideRead more

Pre-workout accessory Every 1:30 for 4 sets: 6 alternating single-leg broad jumps - Land on two feet. 260114 For time: - RX - 2 rounds for time of: 20/25 cal 30 single-leg squats 20/25 cal 90 step-ups (20/24 in) - Complete the calories on any machine. - INTERMEDIATE - 2 rounds for time of: 20/25 cal 20 single-leg squats, hook behind the heel 20/25 cal 90 step-ups (20/24 in) - Complete the calories on any machine. - BEGINNER - 2 rounds for reps of: 2:00 max cal 2:00 max reverse lunges 2:00 max cal 2:00 max step-ups (12/18 in) - Complete the calories on any machine. - Perform no more than 30 reverse lunges in each interval. - MASTERS 55+ - 2 rounds for time of: 20/25 calories 20 single-leg squats, hook behind the heel 20/25 calories 90 step-ups (20/24 in) - Complete the calories on any machine.Read more

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