260831 Fight Gone Bad - RX - 3 rounds for reps: 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00 sumo deadlift high pulls (55/75 lb) 1:00 box jumps (20 in) 1:00 push presses (55/75 lb) 1:00 row for calories - Rest 1:00 between rounds. - INTERMEDIATE - Same as Rx'd - BEGINNER - 3 rounds for reps: 1:00 wall-ball shots (6/10 lb)(9/10 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 box step-ups (12/20 in) 1:00 push presses (35/45 lb) 1:00 row for calories - Rest 1:00 between rounds. - MASTERS 55+ - 3 rounds for reps: 1:00 wall-ball shots (10/20 lb)(9/9 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 box jumps (20 in) 1:00 push presses (35/45 lb) 1:00 row for calories - Rest 1:00 between rounds. - Step or jump up to the box, but alwRead more

260830 RXFor time:21 power cleans (95/135 lb)21 high-ring dips15 power cleans (125/185 lb)15 high-ring dips9 power cleans (155/225 lb)9 high-ring dips– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.INTERMEDIATEFor time:21 power cleans (75/115 lb)21 ring dips15 power cleans (95/135 lb)15 ring dips9 power cleans (105/155 lb)9 ring dipsBEGINNERFor time:15-12-9Power cleans (35/45 lb)Foot-assisted ring dipsMasters 55+ option:For time:21 power cleans (75/115 lb)21 ring dips15 power cleans (95/135 lb)15 ring dips9 power cleans (105/155 lb)9 ring dipsSKILL WORKPre-workout strength5 sets for load:3 touch-and-go power cleans– Rest 2:00 between sets.– Find a heavy set for today.Read more

260829 RXFor time with a partner:100 calorie bike200 forward lunges100 toes-to-bars– Complete the work in any order. One partner works at a time.SCORE: TOTAL TIMEINTERMEDIATEFor time with a partner:80 calorie bike160 forward lunges100 knees-to-chest height– Complete the work in any order. One partner works at a time.SCORE: TOTAL TIMEBEGINNERFor time with a partner:60 calorie bike100 forward lunges100 hanging knee raises– Complete the work in any order. One partner works at a time.Masters 55+ option:Same as Rx’dSKILL WORKPost-workout accessory3 sets:10 good mornings– Build in load, but only as quality mechanics allow.Read more

260828 RX 2 rounds for time: 150 double-unders 100 air squats 50 alternating DB snatches (35/50 lb) INTERMEDIATE 2 rounds for time: 75 double-unders OR 225 single-unders 100 air squats 50 alternating DB snatches (20/35 lb) BEGINNER 2 rounds for time: 50 single-unders 50 air squats 25 alternating DB snatches (10/15 lb) Masters 55+: 2 rounds for time: 75 double-unders OR 225 single-unders 100 air squats 50 alternating dumbbell snatches (20/35 lb) SKILL WORK Post-workout accessory 4 sets: :30 Russian twists :30 rest – Load the twists with a med ball or dumbbell, if desired.Read more

260827 RXFor time:400-m farmers carry (35/50 lb)right into …10 rounds:5 burpees1 rope climb (15/15 ft)INTERMEDIATEFor time:400-m farmers carry (20/35 lb)right into …10 rounds:5 burpees1 rope climb (12/12 ft)BEGINNERFor time:200-m farmers carry (15/20 lb)right into …10 rounds:4 burpees2 pull-to-stands SKILL WORKPost-workout accessory3 sets:12 single-leg KB or DB deadlifts/leg– Rest as needed between sets.:30 L-sit hold, one leg bentRead more