260305 For time: - RX - 10 rounds for time: 100-m run 2 wall walks - INTERMEDIATE - Same as Rx'd - BEGINNER - 7 rounds for time: 100-m run 2 inchworm + push-ups from knees - MASTERS 55+ - Same as rxd. Post-workout accessory 2 sets: :20 high plank :20 single-arm high-side plank, left :20 high shoulder extension plank :20 single-arm high-side plank, right :20 high plank 1:00 restRead more

260304 For load: - RX - For load: Back squat 8-8-8-8-8 - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout accessory Every 2:00 for 4 sets: 3 DB vertical jumps 3 rotational medicine-ball throws into the wall, left 3 rotational medicine-ball throws into the wall, right - Loads are light on the vertical jumps and focus on an explosive effort on each rep. - Focus on max force and velocity on the rotational medicine-ball throws.Read more

260303 For time: - RX - For time: 5,000-m air bike 30 KB hang cleans (35/53 lb) 200-m KB farmers carry (35/53 lb) 3,000-m air bike 20 KB hang cleans 100-m KB farmers carry 1,000-m air bike 10 KB hang cleans 50-m KB farmers carry 500-m air bike - Use two kettlebells. - INTERMEDIATE - For time: 5,000-m air bike 30 KB hang cleans (26/35 lb) 200-m KB farmers carry (26/35 lb) 3,000-m air bike 20 KB hang cleans 100-m KB farmers carry 1,000-m air bike 10 KB hang cleans 50-m KB farmers carry 500-m air bike - Use two kettlebells. - BEGINNER - For time: 3,000-m air bike 20 DB hang cleans (10/15 lb) 150-m DB farmers carry 10/15 lb) 2,000-m air bike 15 DB hang cleans 75-m DB farmers carry 500-m air bike 10 DB hang cleans 50-m DB farmers carry 250-m air bike - Use two dumbbells....Read more

Quarter Gone Bad 5 rounds for max reps of: - RX - 5 rounds for max reps of: :15 thrusters (95/135 lb) :45 rest :15 weighted pull-ups (35/50 lb) :45 rest :15 burpees :45 rest - INTERMEDIATE - 5 rounds for max reps of: :15 thrusters (65/95 lb) :45 rest :15 strict pull-ups :45 rest :15 burpees :45 rest - BEGINNER - 5 rounds for max reps of: :15 thrusters (35/45 lb) :45 rest :15 banded pull-ups :45 rest :15 burpees :45 rest - MASTERS 55+ - 5 rounds for max reps of: :15 thrusters (65/95 lb) :45 rest :15 strict pull-ups :45 rest :15 burpees :45 restRead more

Pre-workout strength EMOM 8: 2 deadlifts - Build to a heavy set of 2 reps. Chipper Diane For time: - RX - For time: 45 deadlifts (155/225 lb) 45 handstand push-ups - INTERMEDIATE - For time: 45 deadlifts (105/155 lb) 45 pike push-ups - BEGINNER - For time: 45 deadlifts (55/75 lb) 45 double-DB push presses (10/15 lb) - MASTERS 55+ - For time: 45 deadlifts (105/155 lb) 45 dumbbell shoulder presses (20/35 lb) - Use two dumbbells.Read more