CF LEMAN VICH
ROOKIE
A.
For time:
50 Walking Lunges
25 Pull Ups
50 Knees to Elbow
25 Double Unders
50 Box Jumps
25 Dips
50 Sit Ups
25 Wall Ball
(In teams of two, I go you go format. Person 1 does 50 lunges, then person 2 does 50 lunges, then person 1 does 25 pull ups, person 2 25 pull ups etc.)
INTERMEDIATE
A.
Snatch
3-3-3-3
Rest 3min
B.
6 Rounds for time:
10 Strict Knees to Elbows
10 Power Snatch 50/35kg
10 Knees to Elbows
10 Burpees
(In teams of two, share the load as needed. The resting partner must dead hang during KTE and hold Handstand during power snatch and burpees)
ADVANCED
Phase: Open Prep
Week :5
A.
Overhead Squat
5-5-5-5-5
Rest 2 min
(from ground)
B.
AMRAP 8 min
8 Strict HSPU
8 Strict C2B Pull Ups
C.
AMRAP 8 min
16 Calorie Row
8 Ring Dips
D.
AMRAP 8 min
8 Calorie Air Bike
8 Burpee Pull Ups
E.
3 min max double unders