ROOKIE A. AMRAP 15min: 10 Back Squats 200m Run INTERMEDIATE A. Back Squat 1RM B. AMRAP 15m: 5 KB Snatch Right Arm 24/16kg 5 KB Snatch Left Arm 24/16 Run 200m COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. 5 Rounds for time 9 Power Cleans 12 Back Squats 15 Pull Ups INTERMEDIATE A. Push Press 2-1-2-1-2-1 Rest 2 min B. 5 Rounds for time 9 Power Cleans 60/40kg 12 Back Squats 60/40kg 15 Pull Ups COMPETITOR No class for this level today [...]

Happy Birthday Switzerland! ROOKIE A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB & KB between each round - - - 20-15-10 American Swing Pike Push Ups 200m Sprint with DB & KB between each round - - - 10-8-6 Deadlift [...]

ROOKIE A1. Weighted Sit Ups 12-12-12 No Rest A2. Windshield Wipers 12-12-12 Rest 2min B. 24 min AMRAP: 21 Push Press 21 Mountain Climber Ring rows 21 Row (calories) (In teams of two, only one athlete working at a time for a full minute, athletes swap every minute - 12 minutes total [...]

ROOKIE A. Alternating EMOM 20 min 1. 4 Thrusters 2. 5 Clean High Pull 3. 6 Burpees over the bar 4. Rest B. Alternating EMOM 20 min 1. 10 Ring Rows 2. 11 Push Ups 3. 12 Box Jumps 4. Rest INTERMEDIATE A. Alternating EMOM 20 min 1. 4 Thrusters [...]

ROOKIE A1. Hollow Hold 30s-30s-30s-30s No rest A2. Superman Hold 30s-30s-30s-30s Rest 1min B. 15-12-9-6-3 Hang Power Clean and Push Press Push Ups Lateral Jumps over bar Butterfly sit-ups INTERMEDIATE A1. Hollow Hold 30s-30s-30s-30s No rest A2. Superman Hold 30s-30s-30s-30s Rest 1min B. 15-12-9-6-3 Hang Power Clean and Jerk 60/40kg [...]

ROOKIE A. AMRAP 6 min: 6 Power Cleans 12 Sit Ups (10-15 min Handstand practice/mobility). B. AMRAP 6 min: 12 Kettlebell Swings 6 Knees to Elbows INTERMEDIATE A. AMRAP 6 min: 6 Power Cleans 60/40kg 12 Sit Ups (10-15 min Handstand practice/mobility). B. AMRAP 6 min: 12 Kettlebell Swings 32/24kg [...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? ROOKIE A. Weigh in B. Alternating E4MOM for 24 minutes: 1. Row 500m 2. Run 400m INTERMEDIATE A. Weigh in B. Alternating E4MOM for 24 minutes: 1. Row 500m 2. [...]

ROOKIE A. Weighted Pull Ups 5-3-1-5-3-1 Rest 1min B. For time: 150 Wall Ball 20/14lb to 10/9ft 150 Burpees *In teams of two, only one working at a time. INTERMEDIATE A1. Weighted Pull Ups 5-3-1-5-3-1 Rest 1min A2. Weighted Dips 5-3-1-5-3-1 Rest 1 min B. 4 Rounds for time: 9 [...]

ROOKIE A. 3 Rounds not for time: 5 skin the cats 15sec LSit 5 Negative Toes to Bar B. AMRAP 24 min: 100 Row (Calories) 100 Overhead Squats 100 Knees to Elbows *In teams of two, only one person working at a time, partition the reps as needed. INTERMEDIATE A. [...]