260811 RXFor time:5,000-m rowINTERMEDIATESame as Rx’dBEGINNEROn a 20:00 clock:Row for distanceSKILL WORKRest, stretch, recoverRead more

260810 RX5 sets, each for time:15 box jump-overs (20/24 in)12 DB deadlifts (35/50 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells.INTERMEDIATE5 sets, each for time:15 box jump-overs (20/24 in)12 DB deadlifts (20/35 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells.BEGINNER5 sets, each for time:10 box step-up overs (12/16 in)9 DB deadlifts (10/15 lb)6 DB hang power cleans3 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells. Skill Work Pre-workout skillOn an 8:00 clock:Build up to a high box jumpRead more

260808 - RX - 5 rounds for time: 30 med-ball cleans (14/20 lb) 20 ring dips - INTERMEDIATE - 5 rounds for time: 20 med-ball cleans (14/20 lb) 10 ring dips - BEGINNER - 5 rounds for time: 10 med-ball cleans (6/10 lb) 5 foot-assisted ring dips - MASTERS 55+ - 5 rounds for time: 30 med-ball cleans (14/20 lb) 10 ring dips Skill Work On a 10:00 clock: Low-ring accessory workRead more

Skill Work On a 5:00 clock: L-sit skill work 260809 - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m bottoms-up KB carry (35/53 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - INTERMEDIATE - 10 rounds for time with a partner: 30 KB swings (25/35 lb) 30-m bottoms-up KB carry (25/35 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - BEGINNER - 10 rounds for time with a partner: 10 KB swings (15/25 lb) 20-m bottoms-up KB carry (15/25 lb) - Partners alternate rounds. - Nonworking partner accumulates time in a hollow hold. - MASTERS 55+ - 10 rounds for time with a partner: 30 KB swings (26/44 lb) 30-m bottoms-up KB carry (26/44 lb) - Partners alternate rounds. - Non-working partner accumulates time in an L-sit hold.Read more

Community Cup Workout #1 SKILL WORKPre-workout:On a 8:00 clock:Build to a heavy 5-rep touch and go push jerk from the floor– Athletes may NOT rest with the bar in the front rack between reps. RXFor time:1,000-m rowthen…5 rounds of:25 pull-ups7 shoulder-to-overhead (85/135 lb) INTERMEDIATEFor time:1,000-m rowthen…5 rounds of:15 pull-ups7 shoulder-to-overhead (65/95 lb) BEGINNERFor time:1,000-m rowthen…5 rounds of:10 ring rows7 shoulder-to-overhead (35/45 lb)Read more