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

Pre-workout accessory EMOM 8: Odd min | 10 banded Russian KB swings Even min | :30 hollow hold 260127 AMRAP - RX - 4 x AMRAP 3: 200-m run Handstand walk (50 ft) Max KB swings (35/53 lb) - Rest 1:00 between AMRAPs. - INTERMEDIATE - 4 x AMRAP 3: 200-m run Handstand walk (25 ft) Max Russian KB swings (35/53 lb) - Rest 1:00 between AMRAPs. - BEGINNER - 4 x AMRAP 3: 200-m run Bear crawl (50 ft) Max KB swings (26/35 lb) - Rest 1:00 between AMRAPs. - MASTERS 55+ - 4 x AMRAP 3: 200-m run 3 wall walks Max Russian KB swings (35/53 lb) - Rest 1:00 between AMRAPs.Read more

260126 For time: - RX - 21-15-9 reps for time: Double-DB box step-overs (35/50 lb) (20/20 in) Chest-to-bar pull-ups - INTERMEDIATE - 21-15-9 reps for time: Double-DB box step-overs (20/35 lb) (20/20 in) Pull-ups - BEGINNER - 21-15-9 reps for time: Double-DB box step-overs (15/25 lb) (12/12 in) Jumping pull-ups - MASTERS 55+ - 21-15-9 reps for time: Double-DB box step-overs (20/35 lb) (20/20 in) Pull-ups Double-under Skill 1 For time: 3 sets; :10 jump in place :10 rest 3 sets; :20 single-unders :10 rest 5 sets: :20 single single double-under :10 rest 5 sets: :20 5 fast single-under + 5 power single-under :10 rest For time: 50 double-unders or 10 sets for time: single single double-underRead more

260125 Every 2:00 for 8 rounds: - RX - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (14/20 lb) (9/10 ft) - Rest 1:00 between rounds. - INTERMEDIATE - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (10/14 lb) (9/10 ft) - Rest 1:00 between rounds - BEGINNER - Every 2:00 for 8 rounds: 100-m run Max wall-ball shots (10/12 lb) (9/9 ft) - Rest 1:00 between rounds - MASTERS 55+ - Every 2:00 for 8 rounds: 200-m run Max wall-ball shots (10/14 lb) (9/9 ft) - Rest 1:00 between rounds Post-workout accessory 3 sets: :30 Russian twists (14/20 lb) :30 rest :30 hollow rocks :30 rest - Use a medicine ball for the Russian twists.Read more