260816 RXFor reps:1:00 double-unders1:00 snatches (125/185 lb)2:00 double-unders2:00 snatches3:00 double-unders3:00 snatches– Power or squat snatch.INTERMEDIATEFor reps:1:00 double-unders1:00 snatches (95/135 lb)2:00 double-unders2:00 snatches3:00 double-unders3:00 snatches– Power or squat snatch.BEGINNERFor reps:1:00 single-unders1:00 snatches (35/45 lb)2:00 single-unders2:00 snatches3:00 single-unders3:00 snatches– Power or squat snatch.SKILL WORKPre-workout strength5 sets for load:1 snatch grip deadlift1 snatch pull1 snatch– Rest 2:00 between sets.– Find a heavy set for today.Read more

260815 “LGOP” (LITTLE GROUPS OF PARATROOPERS)RXFor time, in teams of 2-4:1,940-m run (together)250 air squats (split reps)48 burpees (split reps)509-m run with one plate (together, share the plate) (35/45 lb)101 push presses (75/115 lb) (split reps)11 pull-ups (each athlete)82 power cleans (75/115 lb) (split reps)INTERMEDIATEFor time, in teams of 2-4:1,940-m run (together)250 air squats (split reps)48 burpees (split reps)509-m run with one plate (together, share the plate) (25/35 lb)101 push presses (65/95 lb) (split reps)11 pull-ups (each athlete)82 power cleans (65/95 lb) (split reps)BEGINNERFor time, in teams of 2-4:1,200-m run (together)125 air squats (split reps)24 burpees (split reps)400-m run with one plate (together, share the plate) (10/15 lb)50 push presses (35/45 lb) (split reps)11 ring rows (each athlete)40 power cleans (35/45 lb) (split reps)Read more

260814 RXFor max load:1-rep-max back squat1-rep-max press1-rep-max deadliftINTERMEDIATESame as Rx’dBEGINNERSame as Rx’dSKILL WORKRest, stretch, recover.Read more

260813 RX3 rounds for time:30 toes-to-bars3 rope climbs (15/15 ft)24/30-cal Echo bikeINTERMEDIATE3 rounds for time:20 toes-to-bars2 rope climbs to (12/12 ft)18/24-cal Echo bikeBEGINNER3 rounds for time:15 hanging knee raises3 laying pull-to-stands12/18-cal Echo bikeSKILL WORKPost-workout accessoryAccumulate:3:00 GHD Superman hold– Advanced athletes can add load.Read more

260812 RXFor time:80 Single-DB forward lunge (35/50 lb)20 deficit strict handstand push-ups (2/4 in)60 Single-DB forward lunge 15 deficit strict handstand push-ups40 Single-DB forward lunge 10 deficit strict handstand push-ups20 Single-DB forward lunge 5 deficit strict handstand push-upsINTERMEDIATEFor time:80 Single-DB forward lunge(20/35 lb)15 strict handstand push-ups60 Single-DB forward lunge10 strict handstand push-ups40 Single-DB forward lunge5 strict handstand push-ups20 Single-DB forward lunge5 strict handstand push-upsBEGINNERFor time:80 forward lunge20 pike push-ups60 forward lunge15 pike push-ups40 forward lunge10 pike push-ups20 forward lunge5 pike push-upsSKILL WORKPre-workout skillDeficit strict handstand push-up progressions/strength assessmentRead more