CF LEMAN VICH
ROOKIE
A.
AMRAP 20 min
200m Run
21 Double Unders
7 Burpees
7 Knees to Elbows
INTERMEDIATE
A.
3 Rounds not for time:
15 V Ups
20 Grass Hoppers
15 Pass Throughs
B.
4 Rounds for time:
10 Handstand Push Ups
20 Alternating Pistols
30 Unbroken Double Unders
(Max 3 attempts each round on DU)
ADVANCED
Phase: Open Prep
Week :8
A.
Push Press
5-5-5-5-5
Rest 2 min
B.
3 x 1 min max reps of Lying triceps roll back extensions
C.
3 Rounds for time:
15 Shoulder to Overhead 135/95lb
15 Bar Facing Burpees
15 Power Clean 135/95lb
(Cap time 14min)