260813 RX3 rounds for time:30 toes-to-bars3 rope climbs (15/15 ft)24/30-cal Echo bikeINTERMEDIATE3 rounds for time:20 toes-to-bars2 rope climbs to (12/12 ft)18/24-cal Echo bikeBEGINNER3 rounds for time:15 hanging knee raises3 laying pull-to-stands12/18-cal Echo bikeSKILL WORKPost-workout accessoryAccumulate:3:00 GHD Superman hold– Advanced athletes can add load.Read more

260812 RXFor time:80 Single-DB forward lunge (35/50 lb)20 deficit strict handstand push-ups (2/4 in)60 Single-DB forward lunge 15 deficit strict handstand push-ups40 Single-DB forward lunge 10 deficit strict handstand push-ups20 Single-DB forward lunge 5 deficit strict handstand push-upsINTERMEDIATEFor time:80 Single-DB forward lunge(20/35 lb)15 strict handstand push-ups60 Single-DB forward lunge10 strict handstand push-ups40 Single-DB forward lunge5 strict handstand push-ups20 Single-DB forward lunge5 strict handstand push-upsBEGINNERFor time:80 forward lunge20 pike push-ups60 forward lunge15 pike push-ups40 forward lunge10 pike push-ups20 forward lunge5 pike push-upsSKILL WORKPre-workout skillDeficit strict handstand push-up progressions/strength assessmentRead more

260811 RXFor time:5,000-m rowINTERMEDIATESame as Rx’dBEGINNEROn a 20:00 clock:Row for distanceSKILL WORKRest, stretch, recoverRead more

260810 RX5 sets, each for time:15 box jump-overs (20/24 in)12 DB deadlifts (35/50 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells.INTERMEDIATE5 sets, each for time:15 box jump-overs (20/24 in)12 DB deadlifts (20/35 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells.BEGINNER5 sets, each for time:10 box step-up overs (12/16 in)9 DB deadlifts (10/15 lb)6 DB hang power cleans3 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells. Skill Work Pre-workout skillOn an 8:00 clock:Build up to a high box jumpRead more

260808 - RX - 5 rounds for time: 30 med-ball cleans (14/20 lb) 20 ring dips - INTERMEDIATE - 5 rounds for time: 20 med-ball cleans (14/20 lb) 10 ring dips - BEGINNER - 5 rounds for time: 10 med-ball cleans (6/10 lb) 5 foot-assisted ring dips - MASTERS 55+ - 5 rounds for time: 30 med-ball cleans (14/20 lb) 10 ring dips Skill Work On a 10:00 clock: Low-ring accessory workRead more