161212
ROOKIE A. AMRAP 20min: 1 KB Swing 1 Sit Up 1 Burpee 2 KB Swing 2 Sit Up 2 Burpee 3 KB Swing 3 Sit Up 3 Burpee etc. INTERMEDIATE A. Front Squat (Double KB) 7-7-7-6-6-6 Rest 2 min B. 3 Rounds for time: Row 50 Calories 150 Double Unders [...]
161211
ROOKIE A. 4 Rounds for time: Run 400m 15 Air Squat to Box Jumps INTERMEDIATE A. Split Jerk (back rack) 7-7-7-7-7 Rest 2 min B. Set a Running clock for 12 min: 1 min of squat cleans 60/40kg 1 min of push jerks 60/40kg 2 min of squat cleans 60/40kg 2 min of push [...]
161210
ROOKIE A. 3 Rounds not for time: 8 Rolling Pistols 8 Supine Ring Rows 16s L-Sit B. 21-15-9 Overhead Squat Pull Ups INTERMEDIATE A. 3 Rounds not for time: 45s Hang Hold 15s Handstand hold left arm only 15s Handstand hold right arm only B. 2 Rounds for time: 800m [...]
161209
ROOKIE A1. Banded Triceps Press Downs 12-12-12-12 Rest 30s A2. Bent Over DB Rows 8-8-8-8 Rest 30s B. Row 1k TT INTERMEDIATE A1. Front Racked Alternating Reverse Lunges 16-14-12-10 No Rest A2. Split Jumps 32-28-24-20 Rest 1 min B. Set a Running clock for 12min, max reps: 3 min Pull [...]
161208
ROOKIE A. Hang Power Clean 8-8-8-8 Rest 2 min B. 5 Rounds for time: 10 Deadlifts 10 Push Ups 10 Toes to Bar INTERMEDIATE A. 3 Rounds not for time: 60s FLR on Rings 30s Hollow Hold 30s L-SIt 60s Wall Sit (accumulate time for each) B. 3 Rounds for [...]
161207
ROOKIE A. Push Press 10-8-10-8-10 Rest 2 min B. 3 Rounds for time: 6 Manmakers 10 Burpees 14 Lateral Box Jumps INTERMEDIATE A. Overhead Squat 8-6-4-8-6-4 Rest 2 min B. AMRAP 10min: 12 Snatch 30/20kg 24 Sit Ups COMPETITOR No class for this level today / [...]
161206
ROOKIE A. Alternating EMOM for 6 Rounds (30min) 5 Weighted Pull Ups 10 Double Unders 5 Push Jerks 20 Split Jumps 10 Calorie Row INTERMEDIATE A. Weighted Pull Ups 8-8-8-8-8 Rest 2 min B. Alternating EMOM for 5 Rounds (20min:) 8 Dips 16 Burpees 16 Lateral Box Jumps 24/20” Rest [...]
161205
ROOKIE A. Deadlift 10-10-10-10 Rest 3 min B. For time: 30 Squat Clean INTERMEDIATE A. Back Squat 8-8-8-8-8 Rest 2 min B. “Siberia” For time: 150 KB Swings 24/16kg (russian) Row 2000m 150 KB Swings 24/16kg (Russian) (In teams of 2, only one athlete working at a time, share the [...]
161204
ROOKIE A. 5 Rounds for time: Run 400m 15 Push Press INTERMEDIATE A. “The Running Dead” 5 Rounds for time: 10 Chest to Bar Pull Ups 20 Push Ups 30 Wall Ball 20/14lb to 10/9ft 400m Run COMPETITOR No class for this level today / Pas [...]
161203
ROOKIE A1. Bent Over DB Row 8-8-8 Rest 30s A2. Trap 3 Raise 12-12-12 Rest 30s A. AMRAP 3 min: KB Complex: 3 Sumo Deadlift High Pull+6 KB Swings+6 Goblet Lunges Rest 1min, then: B. AMRAP 3 min: KB Complex: 6 Sumo Deadlift High Pull+12 KB Swings+12 Goblet Lunges Rest 1min, then: [...]