261004 - RX - AMRAP 20 with a partner:50 calorie bike100 KB swings (53/70 lb)20 wall walks– Split work as needed; 1 partner works at a time.INTERMEDIATEAMRAP 20 with a partner:40 calorie bike80 KB swings (35/53 lb)14 wall walks– Split work as needed; 1 partner works at a time.BEGINNERAMRAP 20 with a partner:30 calorie bike60 KB swings (18/26 lb)10 inch worms + push up from knees– Split work as needed, 1 partner works at a timeRead more

260927 - RX - 4 rounds for time:100 forward lunges25 ring dips- INTERMEDIATE - 4 rounds for time:100 forward lunge15 ring dips- BEGINNER -4 rounds for time:30 walking lunges10 toe-assisted ring dips- MASTERS 55+ - 4 rounds for time:100 forward lunges15 ring dipsRead more

260926 - RX -For total reps:AMRAP 5:Partner 1: Max KB deadlifts (53/70 lb)Partner 2: Pull-up bar hang- Only accumulate deadlifts when partner is hanging.- Partners switch as needed.- Use two Kettlebells.Rest 2:00AMRAP 5:Partner 1: Max toes-to-barsPartner 2: KB farmers hold (53/70 lb)- Only accumulate toes-to-bars when partner is holding.- Partners switch as needed.- Use two Kettlebells.Rest 1:00AMRAP 5:400-m KB farmers carry (53/70 lb)Max-cal bike in the remaining time- Partners share the work.- Use two kettlebells.- INTERMEDIATE -For total reps:AMRAP 5:Partner 1: KB deadlifts (35/53 lb)Partner 2: Pull-up bar hang- Only accumulate deadlifts when partner is hanging.- Partners switch as needed.- Use two kettlebells.Rest 2:00AMRAP 5:Partner 1: Max toes-to-barsPartner 2: KB farmers hold (35/53 lb)- Only accumulate toes-to-bars when partner is holding.- Partners switch as needed.- Use two kettlebells.Rest 1:00AMRAP 5:400-m KB farmers carry (35/53 lb)Max-cal bike in the remaining time- Partners share the work.- Use two kettlebells.- BEGINNER - For...Read more

260925 - RX -AMRAP 20:Handstand walk (30 ft)250-m row3 L-sit ring muscle-ups250-m row- L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when t- INTERMEDIATE -AMRAP 20:1:30 handstand walk kick-up attempts200-m row6 low-ring muscle-up transitions200-m row- BEGINNER - AMRAP 20:Bear crawl (25 ft)150-m row6 ring rows + 6 toe-assisted ring dips150-m row:30 rest- MASTERS 55+ - AMRAP 20:Handstand walk (20 ft)200-m row2 L-sit ring muscle-ups200-m row- L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finish- Wear a vest 14/20Read more

260924 - RX - 7 sets for load:1 hang power snatch1 overhead squat1 hang squat snatch- Increase load each set.- INTERMEDIATE - Same as Rx'd- BEGINNER -7 sets for load:3 hang power snatches3 overhead squats to a target- Practice mechanics and fine-tune technique. - MASTERS 55+ - Same as Rx'd- Wear a vest 14/20Read more