Pump It. Fold It. Hang It. - RX - For time with a partner: 100-cal air bike 80 V-ups 6:00 accumulated pull-up bar hang 80 V-ups 100-cal air bike - 30:00 time cap. - Share the work as desired. - INTERMEDIATE - For time with a partner: 80-cal air bike 60 V-ups 4:00 accumulated pull-up bar hang 60 V-ups 80-cal air bike - 30:00 time cap. - Share the work as desired. - BEGINNER - For time with a partner: 50-cal air bike 50 tuck-ups 3:00 accumulated foot-assisted pull-up bar hang 50 tuck-ups 50-cal air bike - 30:00 time cap. - Share the work as desired. - MASTERS 55+ - For time with a partner: 80-cal air bike 60 V-ups 4:00 accumulated pull-up bar hang 60 V-ups 80-cal air bike - 30:00 time cap. - Share the work as desired. Post-workout challenge The Flutter GameRead more

Pre-workout build-up Every 4:00 x 4 sets: 8 overhead squats - Build to starting load. Light ‘Til It’s Not - RX - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (55/75 lb) 30 deficit push-ups (2/4 in) - INTERMEDIATE - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (45/65 lb) 30 deficit push-ups (1/2 in) - BEGINNER - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 20 overhead squats (15/35 lb) 15 push-ups from the knees - MASTERS 55+ - For load: Overhead squat 8-8-8-8 Then ... AMRAP 6: 40 overhead squats (45/65 lb) 30 deficit push-ups (1/2 in)Read more

Gripper Ripper For reps: - RX - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (75/115 lb) - Rest 3:00 between rounds. - INTERMEDIATE - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (65/95 lb) - Rest 3:00 between rounds. - BEGINNER - 8 rounds for reps: On a 4:00 clock: 100-m run 6 clean and jerks (35/45 lb) - Rest the remainder of each interval. - MASTERS 55+ - 8 rounds for reps: On a 1:00 clock: 100-m sprint Max clean and jerks (65/95 lb) - Rest 3:00 between rounds.Read more

2K Row For time: - RX - For time: 2,000-m row - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead more

260419 - RX - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (20/35 lb) DB front squats DB thrusters - Use two dumbbells. - INTERMEDIATE - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (15/25 lb) DB front squats DB thrusters - Use two dumbbells. - BEGINNER - 1-3-7-11-15 reps for time of: DB push presses (10/15 lb) DB front squats DB thrusters - Use two dumbbells. - MASTERS 55+ - 1-3-5-7-9-11-13-15 reps for time of: DB push presses (15/25 lb) DB front squats DB thrusters - Use two dumbbells.Read more