ROOKIE A. 6 Rounds for time: Row 250m 10 Ring Rows 10 Jumping Lunges (in teams of two, only one athlete working at a time, partners alternate whole rounds) INTERMEDIATE A. Weighted Pull Ups 5-5-5-3-3-3 Rest 3min B. For time: 42 Wall Ball 20/14lb to 10/9ft (unbroken) 21 Pull Ups [...]
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. For time: 30 Box Jumps 30 Jumping Pull-ups 30 Kettlebell Swings 30 Walking Lunges 30 Situps 30 Push [...]
Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 5 Rounds for time: 30 Wall Runs 40 Knees to Elbows (in teams of two, only one athlete working at a time, share the load as needed) INTERMEDIATE A. 3 rounds for time of: 12 [...]
ROOKIE A. AMRAP 12 min Row 250m 15 Front Squats 15 SDLHP INTERMEDIATE A. Deadlift 5-5-5-3-3-3 Rest 3 min B. 6 Rounds for time: 250m Row 15 Deadlifts 100/70kg 250m Row (In teams of two, only one athlete working at a time, partners alternate whole rounds) [...]
ROOKIE A. 8 Rounds for time: 8 Alternating DB Snatch 4 DB Manmakers INTERMEDIATE A. Deadlift 5-5-5-5-5 Rest 2 min Loading 80% B. For time: 42 Air Squats 21 Clean and Jerk 60kg 42 Air Squats 21 Clean and Jerk 50kg 42 Air Squats COMPETITOR No [...]
Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5-5-3-3-1-1 B. Back Squat 10 reps (use load of your first set of 5 in part A) C. AMRAP 10min: 1 Handstand Push Up 2 Strict Dips 3 True Push Ups INTERMEDIATE A. [...]
Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Deadlift 3-3-3-3 Rest 3min B. 3 Rounds for time: 400m Run 15 Deadlifts 10 Dragon Flags INTERMEDIATE A. “Blake” 4 rounds for time of: Overhead Walking Lunge With Plate, 45 lbs, 100 ft 30 Box [...]
ROOKIE A. 9 Rounds for time: 10 Pull ups (use a jump) 10 Medball Clean to Wall Ball 100m Run with Medball (in teams of two, only one athlete working at a time, share the load as needed) INTERMEDIATE A. Power Clean 2-2-2-2-2 Rest 2 min Loading 87.5% B. For [...]
ROOKIE A. AMRAP 20min: 40 DB Snatch 10 Box Jumps 30 DB Snatch 20 Box Jumps 20 DB Snatch 30 Box Jumps 10 DB Snatch 40 Box Jumps INTERMEDIATE A. Shoulder Press 3-3-3-2-2-2 Rest 2 mn B. 15-10-5 Thrusters 50/30kg Chest to Bar Pull Ups - - - 5-10-15 Pull [...]
ROOKIE A. Shoulder Press 5-5-5-5-5 B. 7 Rounds for time: 250m Row 10 Push Ups INTERMEDIATE A. 3 Rounds not for time: 6 L Pull Ups 6 Strict Toes to Bar 12 Pistol Squats B. 3 Rounds for time 10 Handstand Push Ups 70 Squats COMPETITOR [...]