ROOKIE A. Split Jerk 8-8-8-8 Rest 2 min B. For time: 20 Shoulder Press 20 Ring Rows 20 Push Press 20 Pull Ups 20 Push Jerk 20 Strict Pull Ups (it is ok to increase the load on the shoulder to overhead movements if desired). INTERMEDIATE A. KB Complex 5-5-5-5 [...]

ROOKIE A. Every 2 minutes for 20 minutes: 20 Double Unders 10 Cal Row INTERMEDIATE A1. Front Squat 2-2-2-2-2 Rest 30s min A2. Medball Clean 6-6-6-6-6 Rest 1 min B. 4 Rounds for time Row 500m 10 Medball Clean 20/14lb 10 Push Ups 10 Wall Ball 20/14lb to 10/9ft [...]

ROOKIE A. Deadlift 7-5-3-7-5-3 Rest 2 min B. 21-15-9 Deadlifts Push Ups Sit Ups INTERMEDIATE A. Deadlift 8-4-2-1-1-2-4-8 Rest 2 min B. AMRAP 10min: 10 Sumo Deadlift High Pull 50/35kg 10 Burpees over the bar CF LEMAN NYON A. Push Jerk 10-8-6-4 B. 2x Rounds: AMRAP [...]

ROOKIE A. AMRAP 5 min: 5 Pull Ups 10 Push Ups 15 Squats B. AMRAP 5 min: 15 Pull Ups 10 Push Ups 5 Squats C. AMRAP 5 min: 10 Pull Ups 10 Push Ups 10 Squats INTERMEDIATE A. 5 Rounds for time: Run 400m 12 Alternating KB Snatch 32/24kg [...]

ROOKIE A. For time: Row 42,195m (In teams of 12, share the load as needed. Resting partners must hold the plank position until it's their turn to row) INTERMEDIATE For time: Row 42,195m (In teams of 12, share the load as needed. Resting partners must hold the plank position until [...]

ROOKIE A. FGB Style for 2 Rounds: 2 min Row Calories 2 min rest 2 min Wall Ball 2 min rest 2 min Step Ups 2 min rest INTERMEDIATE A. Back Squat 3-3-2-2-1-1 Rest 3min B. 7 Rounds for time: 21 Cal Row 15 Weighted Walking Lunges 64/48kg (2x24/16kg KB [...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up (Compare to 161008) INTERMEDIATE A. Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up (Compare to 161008) CF LEMAN NYON  A. Technique DL and [...]

ROOKIE A. Squat Snatch 7-6-5-7-6-5 Rest 2 min B. Alternating EMOM for 4 Rounds (16min): 40 Mountain Climbers 20 Push Ups 40s Plank 1 min Rest INTERMEDIATE A. 4 Rounds not for time: 10s Hollow Hold 10 Tuck Sit 10 V-Ups 10s Hollow Hold (rest as needed between rounds, but [...]

Skill day, today you will spend the majority of the class working on one skill. ROOKIE Kettlebell Swing A. 3 Rounds for time: Row 500m 21 KB Swings 12 Pull Ups INTERMEDIATE Kipping Pull Ups A. AMRAP 10min: 10 Pull Ups 10 Push Ups 20 Air Squats [...]

ROOKIE A. 3 x 3 min AMRAP Repeats: 15 Double Unders 5 Front Squats Rest 3 min between efforts, continue the AMRAP INTERMEDIATE A. Snatch (squat) 4-4-3-3-2 (to be performed as 1.1.1.1 etc. not tng) Rest 2 min B. 4 Rounds for time: Row 500m 10 Overhead Squats 60/40kg [...]