CF LEMAN VICH
ROOKIE
A.
3 Rounds for Quality:
12 Goblet Squats
12 KB Swings
12 KB Floor Press
B.
FGB Style for 4 rounds, 1 min per station, of:
Row (calories)
Rest 1 min
Thruster
Rest 1 min
INTERMEDIATE
A1.
DB Shoulder Press
12-12-12-12
Rest 30s
A2.
Weighted Pull Ups
3-3-3-3
Rest 30s
A3.
Pull Ups Supine Grip
6-6-6-6
Rest 1 min
B.
“At the speed of Molly”
AMRAP 8min:
100 Speed Steps
40 Double Unders
C.
100 Sit Ups (not for time, in as few sets as possible)
CF LEMAN NYON
A.
3 Rounds for Quality:
12 Goblet Squats
12 KB Swings
12 KB Floor Press
B.
FGB Style for 4 rounds, 1 min per station, of:
Row (calories)
Rest 1 min
Thruster
Rest 1 min
CF LEMAN EAUX-VIVES
A.
3 Rounds for Quality:
12 Goblet Squats
12 KB Swings
12 KB Floor Press
B.
FGB Style for 4 rounds, 1 min per station, of:
Row (calories)
Rest 1 min
Thruster
Rest 1 min