ROOKIE
A.
4 Rounds for time:
Run 400m
21 Dumbbell Snatch
B.
4 Rounds for time:
Row 500m
21 Overhead Walking Lunges
INTERMEDIATE
A.
5 Rounds for time:
Run 400m
21 Dumbbell Snatch 20/15kg
B1.
1 Arm DB Overhead Squat (each arm)
6-6-6
No rest
B2.
1 Arm DB Push Press
12-12-12
Rest 1min
(that’s 6 OHD squats left arm, 6 right arm, then 12 PP left arm and 12 push press right arm)
C.
5 Rounds for time:
Row 500m
21 Overhead Walking Lunges 20/15kg
(Session Goal:
A. Sub 15min
B. Single Arm strength plus shoulder stabilisation
C. Sub 15min)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
8xAMRAP Repeats of 90s:
8 Calories Air Dyne
16 Wall Ball 20/14lb to 10/9ft
Rest 30s between AMRAP
Continue the AMRAP where you left off.
B.
Accumulate 3 min in a Dragon Flag
C.
8xAMRAP Repeats of 90s:
8 Row Calories
16 Box Jumps 20/16”
Rest 30s between AMRAP
Continue the AMRAP where you left off.
D.
Accumulate 3 min in an L-Sit
E.
AMRAP 8 min:
8 Calories Airdyne
16 Wall Ball 20/14lb to 10/9ft
16 Box Jump 20/16”
8 Calories Row