CF LEMAN VICH
ROOKIE
A.
Alternating EMOM for 3 Rounds
10 Overhead Squats
10 Sit Ups (@2020 that’s 40s for the sit ups)
20 Scissors (not flutter kicks)
B.
5 Rounds for time:
400m Run
15 Pull Ups
(in teams of two, carrying a KB throughout – don’t drop the baby style – run together, both partners do 15 pull ups each partitioned however, but the resting partner must hold the KB in the front rack)
INTERMEDIATE
A.
4 Rounds not for time:
10 Snatch Pull
10 Russian Step Ups
10 Toes to Bar
Rest 1 min between rounds
B.
FGB Style for 3 Rounds
1 min Flutter Kicks
1 min Burpees
1 min Sit Ups
1 min Burpees
CF LEMAN NYON
A.
Alternating EMOM for 3 Rounds
10 Overhead Squats
10 Sit Ups (@2020 that’s 40s for the sit ups)
20 Scissors (not flutter kicks)
B.
5 Rounds for time:
400m Run
15 Pull Ups
(in teams of two, carrying a KB throughout – don’t drop the baby style – run together, both partners do 15 pull ups each partitioned however, but the resting partner must hold the KB in the front rack)
CF LEMAN EAUX-VIVES
A.
Alternating EMOM for 3 Rounds
10 Overhead Squats
10 Sit Ups (@2020 that’s 40s for the sit ups)
20 Scissors (not flutter kicks)
B.
5 Rounds for time:
400m Run
15 Pull Ups
(in teams of two, carrying a KB throughout – don’t drop the baby style – run together, both partners do 15 pull ups each partitioned however, but the resting partner must hold the KB in the front rack)