Sunday is for ____ - RX - EMOM 15: Min 1 | 15 toes-to-bars Min 2 | :30 bike for calories Min 3 | 20 hip extensions - INTERMEDIATE - EMOM 15: Min 1 | 10 toes-to-bars Min 2 | :30 bike for calories Min 3 | 20 hip extensions - BEGINNER - EMOM 15: Min 1 | 15 kipping knee raises Min 2 | :30 bike for calories Min 3 | barbell good mornings - MASTERS 55+ - EMOM 15: Min 1 | 10 toes-to-bars Min 2 | :30 bike for calories Min 3 | 20 hip extensionsRead more

Let’s Hunt - RX - For time with a partner: 400-m handstand walk 400-m run 400-m walking lunges 400-m run - Partners run together, split the lunges and handstand walk - INTERMEDIATE - For time with a partner: 400-m bear crawl 400-m run 400-m walking lunges 400-m run - Partners run together, split the lunges and handstand walk - BEGINNER - For time with a partner: 100-m bear crawl 200-m run 100-m walking lunges 200-m run - MASTERS 55+ - Same as Rx'dRead more

Dummie Bunny For time: - RX - For time: 100 double-unders 60 DB deadlifts (50/70 lb) 100 double-unders 45 DB hang power cleans (50/70 lb) 100 double-unders 30 DB push jerks (50/70 lb) - Use two dumbbells. - INTERMEDIATE - For time: 70 double-unders 60 DB deadlifts (35/50 lb) 70 double-unders 45 DB hang power cleans (35/50 lb) 70 double-unders 30 DB push jerks (35/50 lb) - Use two dumbbells. - BEGINNER - For time: 60 single-unders 30 DB deadlifts (10/20 lb) 60 single-unders 25 DB hang power cleans (10/20 lb) 60 single-unders 20 DB push jerks (10/20 lb) - Use two dumbbells. - MASTERS 55+ - For time: 70 double-unders 60 DB deadlifts (35/50 lb) 70 double-unders 45 DB hang power cleans (35/50 lb) 70 double-unders 30 DB push jerks (35/50 lb) - Use two dumbbells.Read more

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