ROOKIE A. Handstand Push Ups 5-5-5-5 Rest as needed B. FGB Style for 3 Rounds, 1 min per station of: Pull Ups Push Ups Air Squats Rest 1 min between rounds INTERMEDIATE A1. Press 6-6-6-6 Rest 30s A2. Weighted Pull Ups 6-6-6-6 Rest 1 min B. For time: 50-40-30-20-10 Row [...]

ROOKIE A. Front Squat 10-8-6-4-2-1 Rest 2 min B. For time: 4 Rounds for time: 20 Double Unders Run 400m INTERMEDIATE A. Front Racked Reverse Alternating Lunges 12-12-12-12 Rest 2 min B. AMRAP 12 min: 21 Overhead Walking Lunges 20kg 21 Burpees CF LEMAN NYON A1. [...]

ROOKIE A. For time: 30 Wall Ball 30 Toes to Bar 30 Row Calories 30 Thrusters 30 Row Calories 30 Toes to Bar 30 Wall Ball INTERMEDIATE A. 5 Rounds for time: Run 800m 20 Push Ups 20 Pull Ups CF LEMAN NYON A. Power Snatch [...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5RM B. “Jack” Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in INTERMEDIATE A. Back Squat 5RM B. “Jack” Complete as [...]

ROOKIE A. 2 Rounds for time: 100 Speed Steps 10 Plate to Overhead 10 Handstand Push Ups 10 Plate to Overhead 10 Overhead Walking Lunges with Plate (2 count) INTERMEDIATE A. “Horton” 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard [...]

Skill day, today you will spend the majority of the class working on one skill. ROOKIE Power Clean A. For time: 200m Run 20 Power Cleans 200m Run 18 Power Cleans 200m Run 16 Power Cleans 200m Run 14 Power Cleans 200m Run 12 Power Cleans 200m Run 10 Power Cleans [...]

ROOKIE A. 3 Rounds not for time: 120s Plank 60s Hollow Hold B. 5 Rounds for time: 10 Box Jumps 15 Wall Ball INTERMEDIATE A. “Clemence” 300 Wall Ball 20/14lb In teams of two, share the work with your partner however you choose with only one person working at a [...]

ROOKIE A. Shoulder Press 5-5-5-5 Rest 2 min B. Every 2 minutes for 20 minutes (10 Rounds) 14 Double Unders 7 Burpees INTERMEDIATE A. Deadlift 7-7-7-7-7 Rest 2 min B. 7 Rounds for time 10 SDLHP 40/25kg 5 Ring Dips CF LEMAN NYON A. Technique Deadlift [...]

ROOKIE A. Deadlift 5-5-5-5 Rest 2 min B. 21-15-9 Deadlift Toes to Bar INTERMEDIATE A. Overhead Squat 8-7-6-7-8 Rest 2 min B. Nancy AMRAP 20min Run 400m 15 Overhead Squats 95lb CF LEMAN NYON A. Front Squats 6-4-2-1-6-4-2-1 B. Interval 90s Work/30s Rest
For Max cal or [...]

ROOKIE A. Back Squat 5-5-5-5 Rest 2 min B. AMRAP 15 min: Row 150m 1 Round of Cindy (add 1 round of Cindy each time. One round of Cindy: 5 Pull Ups 10 Push Ups 15 Squats) INTERMEDIATE A. “Jennifer” Complete as many rounds as possible in 26 minutes of: [...]