Pre-workout strength Every 2:00 x 5 sets: 2 thrusters + 2 push presses + 2 front squats - Start at workout weight, and build to a moderate-to-heavy load. 260715 - RX - 21-15-9 reps for time of: Cal row Thrusters (65/95 lb) - INTERMEDIATE - 21-15-9 reps for time of: Cal row Thrusters (55/75 lb) - BEGINNER - 15-10-5 reps for time of: Cal row Thrusters (35/45 lb) - MASTERS 55+ - 21-15-9 reps for time of: Cal row Thrusters (55/75 lb)Read more

Jack’s Triangle - RX - For total reps: AMRAP 2: Max-reps deadlifts (155/225 lb) AMRAP 19: 4 strict pull-ups 11 box jumps (24/30 in) 13 hand-release push-ups 400-m run AMRAP 2: Max-reps deadlifts (155/225 lb) - No rest between AMRAPs. - INTERMEDIATE - For total reps: AMRAP 2: Max-reps deadlifts (135/185 lb) AMRAP 19: 4 strict pull-ups 11 box jumps (20/24 in) 13 hand-release push-ups 400-m run AMRAP 2: Max-reps deadlifts (135/185 lb) - No rest between AMRAPs. - BEGINNER - For total reps: AMRAP 2: Max-reps deadlifts (55/75 lb) AMRAP 19: 4 foot-assisted pull-ups 6 box jumps (6/12 in) 8 hand-elevated push-ups 200-m run :45 rest AMRAP 2: Max-reps deadlifts (55/75 lb lb) - No rest between AMRAPs. - MASTERS 55+ - For total reps: AMRAP 2: Max-reps deadlifts (135/185 lb) AMRAP 19: 4 strict pull-ups 11 box jumps (20/24 in) 13 hand-release push-ups 400-m run AMRAP 2: Max-reps...Read more

260713 - RX - 3 rounds for time: 20 DB box step-ups (35/50 lb) (20/20 in) 400-m run - Use two dumbbells. - Wear a weight vest (14/20 lb). - INTERMEDIATE - 3 rounds for time: 20 DB box step-ups (20/35 lb) (20/20 in) 400-m run - Use two dumbbells. - BEGINNER - 3 rounds for time: 20 box step-ups, unloaded (12/18 in) 200-m run - MASTERS 55+ - 3 rounds for time: 20 DB box step-ups (20/35 lb) (20/20 in) 400-m run - Use two dumbbells. Post-workout accessory 3 sets: 10 DB Bulgarian split squats, right 10 DB Bulgarian split squats, left 10 strict toes-to-bars - Rest as needed to maintain quality movement.Read more

260712 - RX - AMRAP 10: 3 burpees 3 deadlifts (155/225 lb) 6 burpees 6 deadlifts 9 burpees 9 deadlifts etc ... - INTERMEDIATE - AMRAP 10: 3 burpees 3 deadlifts (125/185 lb) 6 burpees 6 deadlifts 9 burpees 9 deadlifts etc ... - BEGINNER - AMRAP 10: AMRAP 10: 3 burpees 3 deadlifts (55/75 lb) 6 burpees 6 deadlifts 9 burpees 9 deadlifts etc ... - MASTERS 55+ - AMRAP 10: 3 burpees 3 deadlifts (125/185 lb) 6 burpees 6 deadlifts 9 burpees 9 deadlifts etc ...Read more

260711 - RX - AMRAP 15 with a partner: 14/20 -cal Echo bike 10 strict handstand push-ups 5 hang power cleans (125/185 lb) - INTERMEDIATE - AMRAP 15: 12/18 -cal Echo bike 10 pike push-ups 5 hang power cleans (105/155 lb) - BEGINNER - AMRAP 15: 10/15 -cal Echo bike 10 push-ups from the knees 5 hang power cleans (35/45 lb) - MASTERS 55+ - AMRAP 15: 14/20 -cal Echo bike 7 handstand push-ups 5 hang power cleans (95/135 lb)Read more