260312 - RX - Every 3:00 for 10 sets: 250-m row - Rest the remainder of each interval. - INTERMEDIATE - Same as Rx'd - BEGINNER - Every 3:00 for 10 sets: 150-m row - Rest the remainder of each interval. - MASTERS 55+ - Same as Rx'd Post-workout accessory 1 set: 200-m double-KB front-rack carry or sandbag carry at the chestRead more

260311 For time: - RX - For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run - INTERMEDIATE - For time: 400-m run 30 hanging knee raises to chest level 400-m run 5 wall walks 400-m run 30 hanging knee raises to chest level 400-m run - BEGINNER - For time: 200-m run 20 hanging knee raises to waist level 200-m run 5 inchworm + push-ups 200-m run 20 hanging knee raises to waist level 200-m run - MASTERS 55+ - For time: 400-m run 30 toes-to-bars 400-m run 10 partial wall walks 400-m run 30 toes-to-bars 400-m run Post-workout accessory 3 sets: 10 good mornings - Build in load, but only as quality mechanics allow.Read more

260310 4 rounds for reps: - RX - 4 rounds for reps: :40 double-DB push presses (35/50 lb) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest - INTERMEDIATE - 4 rounds for reps: :40 double-DB push presses (20/35 lb) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest - BEGINNER - 4 rounds for reps: :40 double-DB push presses (10/15 lb) :20 rest :40 double-DB deadlifts :20 rest :40 single-unders :20 rest - MASTERS 55+ - 4 rounds for reps: :40 double-DB push presses (20/35 lb) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest Post-workout strength Accumulate: 20 kipping pull-ups 15 strict pull-ups 10 weighted strict pull-upsRead more

260309 1 rep on the minute of: - RX - 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang squat snatch Min 11-20: squat snatch - Score is the heaviest load for each section. - INTERMEDIATE - Same as Rx'd - BEGINNER - 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch + overhead squat - Score is the heaviest load for each section. - MASTERS 55+ - Same as Rx'd Post-workout conditioning 5 sets: :20 bike, conversation pace :20 bike, moderate pace :20 bike, fast paceRead more

260308 For load: - RX - For load: Shoulder press 5-5-5 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout conditioning 8 rounds for reps: :20 push-ups :10 rest :20 sit-ups :10 restRead more