ROOKIE A. For time: 21 Ground to Overhead 21 Bar Facing Burpees Run 400m 15 Ground to Overhead 15 Bar Facing Burpees Run 400m 9 Ground to Overhead 9 Bar Facing Burpees Run 400m INTERMEDIATE A. Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in [...]
ROOKIE A1. DB External Rotation 6-6-6-6 Rest 30s A2. Bent Over DB Row 6-6-6-6 Rest 30s A3. Scapular Push Ups 6-6-6-6 Rest 1 min B. FGB Style for 2 Rounds, 2min per station: Row Calories Rest Weighted Step Ups Rest Sit Ups Rest INTERMEDIATE A. Push Press 8-8-8-8-8 Rest 2 [...]
Cinco de Mayo ROOKIE Cinco de Mayo A. “The Angry Mexican” AMRAP in 20 minutes of: 5 Box jumps 5 Handstand pushups 5 Power cleans 5 One arm thrusters right 5 One arm thrusters left INTERMEDIATE A. “The Angry Mexican” AMRAP in 20 minutes of: 5 box jumps 30/24” 5 handstand [...]
It’s MAY THE 4TH…! International Star Wars Day ROOKIE A. “Kylo Run” For time: 800m Run with MedBall Then: 50-40-30-20-10 MedBall Sit Ups Push Ups Double Unders (/2) Then: 800m Run with MedBall INTERMEDIATE A. “Kylo Run” For time: 800m Run with MedBall 20/14lb Then: 50-40-30-20-10 MedBall Sit Ups 20/14lb Push [...]
ROOKIE A. 3 Rounds for time: Row 240m 12 Power Snatch 6 Toes to Bar Row 120m Rest 1 min B. 2 Rounds for time: Row 240m 12 Power Snatch 6 Toes to Bar Row 120m Rest 1 min C. 1 Round for time: Row 240m 12 Power Snatch 6 Toes to [...]
ROOKIE A. 3 rounds for time of: Run 400 meters 30 Kettlebell Swings 30 burpees INTERMEDIATE A. “Helton” 3 rounds for time of: Run 800 meters 30 dumbbell squat cleans 50-lb. 30 burpees CF LEMAN NYON A. Technique Toes to Bar B. EMOM 6min 5-10 Kipping [...]
ROOKIE A. AMRAP 24min: 5 Tyre Flips 10 Box Jumps 20 Tyre strikes 200m Run (with hammer overhead) INTERMEDIATE A. AMRAP 24min: 5 Tyre Flips 10 Box Jumps 20 Tyre strikes 200m Run (with hammer overhead) CF LEMAN NYON No class for this location today / Pas [...]
Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Row 2k TT INTERMEDIATE A. Row 2k TT CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. Book your class [...]
ROOKIE A. 3 Rounds for time: Run 400m 30 Hang Power Snatch INTERMEDIATE A. 3 Rounds not for time: 30 Sit Ups 30s Plank (left) 15 Strict Knees to elbows 30s Plank (right) B. AMRAP 20min: 10 Thrusters 60kg 30 Double Unders 20 Burpees 30 Toes to Bar [...]
Skill day, today you will spend the majority of the class working on one skill. Snatch ROOKIE Air Squat A. For time: Row 100 Cal 200 Push Ups 300 Air Squats (In teams of two, share as needed) INTERMEDIATE A. 4 Rounds for time: 20 Push Ups 10 Snatch 40/25kg 10 [...]
