- RX - In teams of 4, for max calories: :15 air bike Rest :30 air bike Rest :45 air bike Rest :60 air bike Rest :45 air bike Rest :30 air bike Rest :15 air bike - Rest while teammates rotate turns. - Score is total calories; log each set. - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout skill work 3 rounds: 10 single-leg box step-ups (20/24 in) 1:00 gun plate hold - Choose a plate load that is challenging while allowing sound form for the full 1:00. - Perform both movements for quality, not time.Read more

- RX - 5 rounds for time: 4 wall walks 8 chest-to-wall handstand push-ups 48 double-unders - INTERMEDIATE - 5 rounds for time: 3 wall walks 6 box pike push-ups 36 double-unders - BEGINNER - 5 rounds for time: 2 inchworm + push-ups 6 seated DB strict presses (10/20 lb) 26 single-unders - MASTERS 55+ - 5 rounds for time: 4 wall walks 8 box-facing handstand push-ups 48 double-undersRead more

Pre-workout skill work On an 8:00 clock: Build to a heavy set of 3 squat cleans - Build to workout weight. On a 1:00 clock: 1 squat clean every :20 - 3 total reps; coach-led. - RX - AMRAP 12: 15 pull-ups 3 squat cleans (165/245 lb) - INTERMEDIATE - AMRAP 12: 10 pull-ups 3 squat cleans (115/175 lb) - BEGINNER - AMRAP 12: 10 jumping pull-ups 3 hang power clean + front squats (35/45 lb) - MASTERS 55+ - AMRAP 12: 15 pull-ups 3 squat cleans (105/155 lb)Read more

Pre-workout skill work 400-meter pace test: Partner 1: 400-m run Partner 2: 400-m run - Log time of completion. - Use as a guide to set the intended time per lap. - RX - 16 sets for time, with a partner: 400-m run - Score is the total time; log individual intervals. - INTERMEDIATE - 12 sets for time, with a partner: 400-m run - Score is the total time; log individual intervals. - BEGINNER - 12 sets, each for time, with a partner: 200-m run - Score is the total time; log individual intervals. - MASTERS 55+ - Same as Rx'dRead more

- RX - 3 rounds for reps: 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00 sumo deadlift high pulls (55/75 lb) 1:00 box jumps (20 in) 1:00 push presses (55/75 lb) 1:00 row for calories - Rest 1:00 between rounds. - INTERMEDIATE - Same as Rx'd - BEGINNER - 3 rounds for reps: 1:00 wall-ball shots (6/10 lb)(9/10 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 box step-ups (12/20 in) 1:00 push presses (35/45 lb) 1:00 row for calories - Rest 1:00 between rounds. - MASTERS 55+ - 3 rounds for reps: 1:00 wall-ball shots (10/20 lb)(9/9 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 box jumps (20 in) 1:00 push presses (35/45 lb) 1:00 row for calories - Rest 1:00 between rounds. - Step or jump up to the box, but always step down.Read more