Skill Work Triple-under or crossover practice 260730 - RX - AMRAP 12: 6 calorie bike 12 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in). - Pick up wherever you left off before each set of burpees - INTERMEDIATE - AMRAP 12: 6 calorie bike 9 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in). - Pick up wherever you left off before each set of box jumps. - BEGINNER - AMRAP 12: 4 calorie bike 8 hanging leg raises - Every 2:00, starting at :00, stop and perform 8 box jumps (12/20 in). - Pick up wherever you left off before each set of box jumps. - MASTERS 55+ - AMRAP 12: 6 calorie bike 9 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in).Read more

260729 - RX - 5 x 3:00 rounds for reps: 15/20-cal row 20 alternating hang DB snatches (35/50 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell. - INTERMEDIATE - 5 x 3:00 rounds for reps: 12/15-cal row 20 alternating hang DB snatches (20/35 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell. - BEGINNER - 5 x 3:00 rounds for reps: 8/12-cal row 20 alternating hang DB snatches (15/20 lb) Max burpees - Rest 1:00 between rounds. - Use one dumbbell. - MASTERS 55+ - 5 x 3:00 rounds for reps: 12/15-cal row 20 alternating hang DB snatches (20/35 lb) Max burpees over the DB - Rest 1:00 between rounds. - Use one dumbbell.Read more

260728 - RX - For time with a partner: 40-30-20-10 Double DB deadlift (35/50 lbs) Double DB bench press Double DB hang squat cleans - INTERMEDIATE - For time with a partner: 40-30-20-10 Double DB deadlift (25/40lbs) Double DB bench press Double DB hang squat cleans - BEGINNER - For time with a partner: 20-15-10-10 Double DB deadlift (10/20 lbs) Double DB bench press Double DB hang squat cleans - MASTERS 55+ - For time with a partner: 40-30-20-10 Double DB deadlift (25/40 lbs) Double DB bench press Double DB hang squat cleansRead more

260727 - RX - 2 rounds, each for time: 1,600-m run - Check your time and rest exactly that amount of time before starting the second round. - Everyone must start Round 2 by the 22:00 mark. - INTERMEDIATE - Same as Rx'd - BEGINNER - For time: 1,600-m run Rest until 22:00 800-m run - Score each effort separately. - MASTERS 55+ - Same as Rx'dRead more

260725 - RX - For total reps: 6 sets: :20 bike for calories :10 rest 6 sets: :20 shuttle runs (30 ft) :10 rest 6 sets: :20 double-KB Russian swings (35/53 lb) :10 rest 6 sets: :20 shuttle runs (30 ft) :10 rest 6 sets: :20 bike for calories :10 rest - Rest 1:00 between each movement. - Score the total number of reps completed in all rounds. - Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length. - INTERMEDIATE - For total reps: 6 sets: :20 bike for calories :10 rest 6 sets: :20 shuttle runs (30 ft) :10 rest 6 sets: 20 double-KB Russian swings (26/35 lb) :10 rest Double-KB Russian swings 6 sets: :20 shuttle runs (30 ft) :10 rest 6 sets: :20 bike for calories :10 rest - Rest 1:00 between each movement. - Score...Read more