E5M x 3 20 Back Squats   *Set 1 @ 40-45% *Set 2 @ 55-60% *Set 3 = challenge yourself to 65-75%   For Time: 100/80 Calorie Row 100 Walking Lunges 100 Russian KB Swings 53/35   *Partition reps and calories anyway   Accessory work: 2 Banded Glute Bridges + 1 Sit up   *Total 200 Glute Bridges and 100 Sit ups...

Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If...

2 Person Team: 1000m Row 50 Sit ups 750m Row 50 Sit ups 500m Row 50 Sit ups 250m Row 50 Sit ups   *Athlete 1 rows 1000m then does 50 sit ups, when they come off the rower, athlete 2 gets on.  Athlete 1 rests after the sit ups until athlete 2 gets off...

E2M x 5 Back Squat 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85%   For Time: 40 Wall Ball 20/14 30 Alt. Pistols 20 Wall Ball 20/14 10 Alt. Pistols   *No RX+ on Wall Ball   Accessory work: Superset 4 x 50m DB/BB Farmers Carry 4 x 10-12 BB Glute bridge/Hip thrust   7pm Oly: Snatch...

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...