ROOKIE A. 3 Rounds for time 20 Deadlifts 15 Burpees 10 Dips   INTERMEDIATE A1. Banded Good Mornings 12-12-12-12 No Rest A2. Box Jumps 12-12-12-12 No Rest A3. Dips 12-12-12-12 No Rest B. 10-9-8-7-6-5-4-3-2-1 Deadlift 100/70kg Handstand Push Ups CF LEMAN NYON   A. [...]
ROOKIE A. For time: 40 Pistols 30 Toes to Bar 20 Handstand Push Ups 30 Toes to Bar 40 Pistols INTERMEDIATE A. EMOM 12min: 3 Squat Cleans 6 Push Ups B. 5 Rounds for time: 10 Pull Ups 20 KB Swings 24/16kg 10 Pull Ups 20 Goblet Squats 24/16kg [...]
ROOKIE A. AMRAP 7 min: 7 Clean High Pull 7 Thrusters 7 Pull Ups INTERMEDIATE A. Row 500m TT B. 3 Rounds for time: Run 400m Row 500m (In teams of 2, both athletes working at the same time one on the run one on the row, swap when both [...]
ROOKIE A. For time: Run 400m 30 Toes to Bar Run 400m 30 Knees to Elbows Run 400m 30 Sit Ups INTERMEDIATE A. 3 Rounds for time of: 25 Power Snatch 30/20kg 25 Front Squats 30/20kg B. 5 Rounds for time of: 12 Toes-to-bar 9m Handstand Walk 6 Deadlifts 120/85kg [...]
ROOKIE A. 6 Rounds for time: 21 Cal Row 15 Box Jumps 9 Power Cleans (In teams of 2, alternating tasks until both team members have completed 3 rounds - 6 rounds total) INTERMEDIATE A. For time: 100 Sit Ups B. AMRAP 15min: Run 200m 2 Barbell Complex 40/25kg (+2 [...]
Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. INTERMEDIATE A. Chelsea Every [...]
ROOKIE A. 4 x 3 min AMRAP Repeats: 20 Double Unders 10 Thrusters 5 Burpees over the bar Rest 2 min (continue the AMRAP where you left off) INTERMEDIATE A. Clean and Jerk 1RM B. AMReps 20min: 15 Clean & Jerk 50% 1RM 1 min Rest 15 Clean & Jerk [...]
ROOKIE A. For time: 400m Run 20 Handstand Push Ups 20 Deadlifts 20 Handstand Push Ups 20 Deadlifts 400m Run INTERMEDIATE A. Back Squat 1RM B. For time: 100 Double Unders 50 Calorie Row 25 Step Ups 40/30kg CF LEMAN NYON A. EMOM for 16min (4Rounds) [...]
Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. ROOKIE A. Alternating EMOM for 5 Rounds: 1. 14 Squat Snatches 2. 14 Dips 3. 14 Cal Row INTERMEDIATE Are you on track? If not, please talk to one of your coaches about your nutrition. A. Snatch [...]
ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE We are closed today for Easter. Nous sommes fermés aujourd’hui pour Pâques. CF LEMAN NYON PLundi de Pâques Book your class [...]
