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. Weighted Pull Ups 5-5-5-5-5 B. Alternating EMOM for 7 Rounds (14min): Row 14 Calories 7 Push Ups [...]

ROOKIE A. 5 Rounds for time: 10 Double Unders 15 Burpees 10 Lateral Jumps (over paralletes) INTERMEDIATE A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. 5 Rounds for time: 200m Run 3 Muscle Ups 4 Triple Unders 5 Box Jumps 36/30” [...]

ROOKIE A. 3 Rounds for time: 30 Weighted Alternating Lunges 15 Overhead Squat 30 Walking Lunges (no load) 15 Back Squat INTERMEDIATE A. Snatch 2-2-2-2-2 (1.1 format, not tng) Rest 3min B. AMRAP 12 min: 10 Toes to Bar 10 KB Complex 24/16kg (KB Complex= 2 push ups (hand on [...]

ROOKIE A. For time: Row 750m Rest 3 min 20 Front Squats Rest 3 min Row 500m Rest 2 min 20 Front Squats Rest 2 min Row 250m Rest 1 min 20 Front Squats (The Front squats should be unbroken, as heavy as you can manage for 20 reps. If in doubt, [...]

ROOKIE A. Clean and Jerk 5-5-5-3-3-3 Rest 3 min B. AMRAP 12min: Row 150m 10 Squat Thrusts (as a team of two, one athlete working at a time, each athlete performs 6 minutes of the AMRAP, the second athlete continues the AMRAP where the first athlete finished) INTERMEDIATE A1. Snatch [...]

ROOKIE A. Back Squat 5-5-5-5 Rest 3 min B. Alternating EMOM for 6 Rounds (12min total): 15 KB Swings 10 Push Ups INTERMEDIATE A. 3 Rounds for time: 20 MedBall Cleans 20/14lb 10 Weighted Pull Ups 20/14lb 5 Weighted Toes to Bar (Medball to Bar) 20/14lb 800m Run with Medball [...]

ROOKIE A. Power Snatch 3-3-3-3-3 Rest 3 min B. AMRAP 7 min: 3 Power Snatch 9 Wall Ball INTERMEDIATE A. Back Squat 4-4-4-3-3-3 Rest 3min B. Set a Running Clock for 12 min: 1min KB Swings 32/24kg 1min Sit Ups 2min KB Swings 32/24kg 2min Sit Ups 3min KB Swings [...]

ROOKIE A. For time: 500m Row 25 Burpees 25 Knees to Elbows 25 Pike Push Ups 800m Run (In teams of 4, only one athlete working at a time. Each athlete starts on the row, you cannot move to the next station until all athletes have completed the row. You cannot start [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 3 Rounds for time: 30 Air Squats 7 Dips 10 Hang Power Cleans INTERMEDIATE A. Deadlift 3RM B. “Hope For Kenya” Complete as many rounds as possible in 12 mins of: 50 Air Squats 30 [...]

ROOKIE A. Shoulder Press 3-3-3-3-3 Rest 3 min B. 12 min AMRAP: 21 Sit Ups 15 DB Step Ups 9 Push Ups INTERMEDIATE A. Behind the neck Snatch Grip Push Press 4-4-4-4-4 Rest 2 min B. 5 Rounds for time: 5 Overhead Squats 60/40kg 10 Toes to Bar 5 Hang [...]