ROOKIE
A.
3 Rounds not for time:
20 Wall Runs
15 T-Planks
10m Animal Crawl
(animal crawl: bear crawl, alligator crawl, inch worm)
B.
21-18-15-12-9-6-3
KB Swings
Sit Ups
Run 200m
(run 200m after each round)
INTERMEDIATE
A.
Alternating EMOM for 12min:
10 Deadlifts
10 Banded Good Mornings
10 Supine Ring Rows
B.
3 Rounds not for time:
20 Wall Runs
15 T-Planks
10m Animal Crawl
(animal crawl: bear crawl, alligator crawl, inch worm)
C.
21-18-15-12-9-6-3
KB Swings 32/24kg
Sit Ups
Run 200m
(run 200m after each round)
(Session Goal:
A. Hip extension and pulling strength. All sets should be unbroken.
B. Midline stabilisation (i.e ABS!!!)
C. Sub 12min)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Banded Push Press
3-3-3-3-3-3-3-3
Rest 45s
Loading at 50%
B.
Shoulder to Overhead 8RM
(compare to 18th May 2016)
C.
Bookends:
40 Ground to Over Shoulder 75/100lb
– – –
4 Rounds:
20 Power Cleans 60/40kg
20 Handstand Push Ups
– – –
Run 400m (together)
(In teams of two, only one person working at a time, divide the reps as needed)