ROOKIE A. For time: 200 Burpees 200 Walking Lunges 200 Calories Row (In teams of two, only one athlete working at a time, partition the reps as needed, movements can be completed in any order or rep scheme). INTERMEDIATE A. “Larry” 3 Rounds for fun: 6 Turkish Get Ups 12 [...]
ROOKIE A. 3 Rounds for time: 10 Deadlift 45s Handstand Hold 60s Plank Hold 120 Speed Steps (beaded rope) INTERMEDIATE A. Back Squat 6-6-5-6-6-5 Rest 2 min B. AMRAP 20min: 5 Handstand Push Ups 10 Chest to Bar Pull Ups 15 Burpees to 6” above reach [...]
ROOKIE A. Alternating EMOM for 3 Rounds (6 min): 10 Push Press 10 Pull Ups B. Alternating EMOM for 3 Rounds (6 min): 10 Front Squat 20 Sit Ups C. For time: 15 Thrusters 15 Double Unders 30 Pull Ups 30 Double Unders 60 Sit Ups 60 Double Unders INTERMEDIATE [...]
ROOKIE A. 5 Rounds for time: 20 Wall Ball 10 Power Clean INTERMEDIATE A. For time: Row 2000m 100 Wall Ball 20/14lb to 10/9ft Row 1500m 75 Wall Ball 20/14lb to 10/9ft Row 1000m 50 Wall Ball 20/14lb to 10/9ft Row 500m 25 Wall Ball 20/14lb to 10/9ft (In teams [...]
ROOKIE A. Run, 400 m 100 Air Squats Run, 400 m 80 AbMat Sit-ups Run, 400 m 40 Pull-ups Run, 400 m 20 Dips Run, 400 m INTERMEDIATE A. For time: 50 box jumps 24/20" 20 handstand push-ups 40 box jumps 24/20" 15 handstand push-ups 30 box jumps 24/20" 10 [...]
ROOKIE A. 5 Rounds, each Round for time: Row 100m Rest at least 2 min between rounds B. 3 Rounds, each round for time: Row 250m Rest at least 3 min between rounds C. Row 500m TT D. Tabata Sit Ups INTERMEDIATE A. Deadlift 8-8-7-7-6-6 Rest 1 min B. For [...]
Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. Bear Complex 7-7-7-7-7 Rest as needed between sets (This counts as one set: 1. Power Clean 2. Front [...]
ROOKIE A. 10 Rounds for time: 5 Pull Ups 10 Push Ups 10 DB Step Ups 20" INTERMEDIATE A. Split Jerk 8-8-8 B. Split Jerk 3-2-1 B. 3 Rounds for time: 100 Speed Steps (beaded ropes) 50 Russian Twists 25 Up Downs COMPETITOR No class for [...]
ROOKIE A. Alternating EMOM for 20 min: 1. 12 Double Unders 2. 6 Snatch INTERMEDIATE A. Power Clean 7-7-7-7-7 Rest 2 min B. 5 Rounds for time: 3 Cleans 85/55kg 15 KB Snatch 24/16kg (alternating) COMPETITOR No class for this level today / Pas de cours [...]
ROOKIE A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In teams of 2, partners alternate whole rounds. Partners can only switch on completion of ‘secret handshake’ INTERMEDIATE A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In [...]
