CF LEMAN VICH
Benchmark day, please log your results to beyond the whiteboard.
ROOKIE
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
Monostructural
1 Minute Air Bike Calories
500 Meter Row
*workout courtesy of Ben Bergeron
INTERMEDIATE
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
Monostructural
1 Minute Air Bike Calories
500 Meter Row
*workout courtesy of Ben Bergeron
ADVANCED
Phase: Open Prep
Week :7
A.
Banded Deadlift 1RM
B1.
Weighted Step Ups 20”
20-20-20-20
Rest 30s
B2.
Hip Extensions
20-20-20-20
Rest 30s
C.
Every 3 minutes for 10 Rounds:
6 Clean and Jerk 155/105lb
12 Toes to Bar
24 Double Unders
CF LEMAN NYON
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
Monostructural
1 Minute Air Bike Calories
500 Meter Row
*workout courtesy of Ben Bergeron
CF LEMAN EAUX-VIVES
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
Monostructural
1 Minute Air Bike Calories
500 Meter Row
*workout courtesy of Ben Bergeron