TABATA: C2B Pull ups :1 Rest Sit-ups :1 Rest DB Push Presses :1 Rest Hip extensions :1 Rest Jumping Back Squats   The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.   RX = 35/20, 75/55   Accessory work: Superset 4 x 10-12 Bench Press 4 x 10-12 BB/Pendley Row...

Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and...

:16 AMRAP 20 Suitcase carry DB Walking Lunge (alternate arms after 10 reps) 20′ Handstand Walk 20 DB Goblet Squat 20 Alt. DB Snatch   RX Dumbbell: 50/35   HS Walk scale options: - HS Kick up w/30 Shoulder Taps - Wall walk hold w/30 Shoulder Taps - Plank Position w/30 Shoulder Taps   Accessory work: 4 x 10...

 WORKOUT 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes VARIATIONS Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb....

E2M x 6 1 Squat Clean   *65, 70, 75, 80, 85, 90%   3 Rounds :3 AMRAP/:1 Rest 5 Front Squats 135/95 20 Double Unders   Accessory work: 3-4 Sets: 30s Side Plank (left elbow) 30s Side Plank (right elbow) 30s Front Plank (both elbows) Rest as needed   7pm Oly = Snatch...