ROOKIE A. 3 Rounds not for time: 16 Pistols (alternating) 10 DB External Rotations 10 Lat Pulls B. AMRAP 12 min: 6 Push Press (heavy!) 12 Box Jumps 24 Double Unders INTERMEDIATE A. Push Press 5-5-5-5-5 Rest 2 min B. AMRAP 20min: 2 Thrusters 70kg/45kg 10 chest-to-bar pull-ups 20 Sit Ups 80 [...]
ROOKIE A. Front Squat 6-6-6-6 Rest 2 min B. 21-15-9 Sumo Deadlift High Pull Knees to Elbows INTERMEDIATE A. 3 Rounds not for time: 30s Candlestick Hold 20 Banded Good Mornings 10 KB Suitcase deadlifts (each side) B. 5 Rounds for time: 30 Box Jumps 24/20” 15 Pistols 10 Handstand [...]
ROOKIE A. Partner Cindy AMRAP 20 min: 5 Pull Ups 10 Push Ups 15 Squats (In teams of two, P1 5 pull ups, P2 5 pull ups, P1 10 push ups, P2 10 push ups etc.) INTERMEDIATE A. Clean and Jerk 1RM (work up to a heavy “doable” single) B. [...]
ROOKIE A. Deadlift 6-6-6-6 Rest 2 min B. AMRAP 7 min: Max Calories Row C. Hollow Hold Hell: 3 Rounds 30s Hollow Hold 30s Hollow left side 30s Superman 30s Hollow right side INTERMEDIATE A. Overhead Squat 5-5-5-5-5 Rest 2 min B. 8 Rounds for time: Row 500m 10 Overhead Squats 60/40kg (In teams of [...]
ROOKIE A. Weighted Pull Ups 4-4-4-4-4 Rest 2 min B. AMRAP 15min: 10 Ring Rows 20 KB Swings Run 400m INTERMEDIATE A. 10 Rounds for time: 4 Power Snatch 30/20kg 8 Power Cleans 30/20kg 12 Sit Ups COMPETITOR No class for this level today / Pas [...]
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. 3 Rounds for time 10 Power Clean 10 Weighted Lunges 10 Walking Lunges INTERMEDIATE A. AMRAP [...]
Today is a benchmark day! Please log your results to Beyond the Whiteboard! ROOKIE A. L-Seated Shoulder Press 8-8-8-8 Rest 2 min B. 3 Rounds for time: 15 Push Ups 20 Box Jumps 10 Step Ups INTERMEDIATE A. Thruster 1 RM B. Fran 21-15-9 Thrusters 40/25kg Pull Ups Compare to 150914 [...]
ROOKIE A. 5 Rounds for time: 10 Wall Ball 10 Double Unders 10 Pull Ups 10 Double Unders 10 Knees to Elbow INTERMEDIATE A. 3 Rounds not for time: 60s Wall Squat (hold) 10 Cossack Squats 30s L-Sit B. 5 Rounds for time: 100 Speed Steps 30 Box Jumps 24/20” [...]
ROOKIE A. 4 rounds of 3 minutes Row 500m 10 Deadlifts Max reps Dips in remaining time Rest 3 min INTERMEDIATE A. Power Clean 7-5-3-7-5-3 Rest 2 min B. AMRAP 10 min: 10 Hang Power Cleans 10 Toes to Bar (the hang power clean load should be 3/4 BW) [...]
ROOKIE A. Back Squat 8-6-4-8-6-4 Rest 3 min B. 6 min AMRAP 6 Power Snatch 6 Back Squats INTERMEDIATE A. 3 Rounds not for time: 45s Hollow Hold 45s Side Plank (L) 45s Side Plank (R) 5 Back Bridges B. For time: 45 Handstand Push Ups 45 Dips 45 Strict [...]
