ROOKIE
A.
Candle Stick
3-3-3-3-3 (10sec each)
Rest 1min
B.
21-15-9
Deadlift
Overhead Squat
INTERMEDIATE
A.
Straddle Dragon flag
3-3-3-3-3 (10sec each)
Rest 1min
B.
21-15-9
Deadlift 60%1RM
Overhead Squat 60%1RM
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Behind the neck Push Press 1RM
(3min rest between attempts)
B1.
Strict Ring Push Ups
10-10-10-10
No Rest
B2.
Strict Handstand Push Ups
Max Reps-Max Reps-Max Reps-Max Reps
Rest 3min
C.
AMRAP 10min:
Row 500m
20 Toes to Bar
(Rest 10min)
D.
AMRAP 10min:
30 Shoulder to Overhead 40/25kg
40 KB Swings 24/16kg
50 Double Unders
Parts C and D to be done at RPE of 8-8.5