Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. Tabata: Row (Calories) 1 min Rest Knees to Elbows 1 min rest Sumo Deadlift High Pull 1 min [...]
Yesterday you had a think about the smallest change you could make to improve your life. Today, you will create simple strategies on how to stick to that change, using 'if...then' strategies. Life will always throw a wrench into your plans so plan on that wrench. Here are some examples: 'If I can't make it to the [...]
Happy New Year! Time to set some goals for the year...have a think about the smallest/easiest change you can make to improve your everyday life. ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE No class for this level today / Pas de cours [...]
ROOKIE A. For time: 30 Manmakers INTERMEDIATE A. For time: 30 Snatch 50/30kg (Run 400m each time you break the Snatches - scale the load so that you can get about 6 reps unbroken) COMPETITOR No class for this level today / Pas de cours pour [...]
ROOKIE A. 3 Rounds for time: 400m Run 20 Ground to Overhead (plate) INTERMEDIATE A. 3 Rounds not for time: 60s Plank Hold 60s Side Plank (Left) 60s Handstand Hold 60s Side Plank (Right) B. AMRAP 15min: 15 Ring Dips 15 Toes to Bar 15 Thrusters 60/40kg [...]
ROOKIE A. For time: 10 Box Jumps 20 Walking Lunges 30 Sit Ups 20 Walking Lunges 10 Box Jumps (Rest 5 min between) B. For time: 10 Box Jumps 20 Walking Lunges 30 Sit Ups 20 Walking Lunges 10 Box Jumps INTERMEDIATE A. Press 2-2-2-2-2-2-2 Rest 2 min B. 21-18-15-12-9-6-3 [...]
Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. FGB Style for 5 Rounds 30s KB Swings 30s Rest 30s Grasshoppers 30s Rest 30s Burpees 30s Rest [...]
Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 14 Rounds for time: Row 140m 7 Push Ups (In teams of two, only one athlete working at a time, partners alternate whole rounds. INTERMEDIATE A. Weighted Pull Up 1RM B. 50-35-20 Wall Ball, 20/14 [...]
ROOKIE A. 21-15-9-15-21 Thrusters Pull Ups (In teams of two, only one athlete working at a time, partners share the load as needed) INTERMEDIATE A. Front Rack Alternating Reverse Lunges (double KB) 6-6-6-6 (each leg) Rest 2 min B. For time: 75 Kettlebell Swings (russian) 24/16kg Row 1000m 75 Kettlebell [...]
ROOKIE A. Overhead Squat 5-5-5-5-5 B. AMRAP 12min: 15 Overhead Squat 15 Knees to Elbow INTERMEDIATE A. Squat Snatch 3-3-3-3-3 Rest 2min B. FGB Style for 3 Rounds: 1 min Air Squats 1 min Push Ups 1 min Burpees Over the Bar COMPETITOR No class for [...]
