ROOKIE A. Overhead Squat 5-5-3-3-3-3 Rest 2min B. For time: 100 Burpees INTERMEDIATE A. 21-15-9 Snatch 40/25kg Burpees over the bar Hang Power Cleans 40/25kg Pull Ups Deadlifts 40/25kg Push Ups COMPETITOR A. Weighted Pull Ups (mountain climber grip) 6-4-2-6-4-2 Rest 2min B. FLR on Rings [...]
ROOKIE A. AMRAP 12min: 6 Pull Ups 12 Hang Power Snatch 24 Air Squats INTERMEDIATE A. Shoulder Press 6-6-5-5-5 Rest 2 min B. 5 Rounds for time: 400m Run 15 MedBall Cleans 20/14 COMPETITOR No class for this level today / Pas de cours pour ce [...]
ROOKIE A. Push Press 5-5-5-3-3-3 Rest 2min B. 3 Rounds for time: 200m Run 10 Push Press 20 Split Jumps INTERMEDIATE A. Alternating EMOM for 3 Rounds: 10 DB Side Bends (right) 50s Side Plank (Left) 10 DB Side Bends (Left) 50s Side Plank (Right) B. FGB Style for 4 [...]
ROOKIE A. FGB Style for 5 Rounds: 1min Row (Calories) 1min KB Swings 1min Push Ups 1min Rest INTERMEDIATE A. Hang Power Clean 6-6-6-5-5 Rest 2min B. AMRAP 20min: 250m Row 20 Thrusters 20/15kg *In teams of two, partners alternate whole rounds COMPETITOR No class for [...]
Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Handstand Practice B. For time: 50 Ring Row 50 Shoulder Press 50 Knees to Elbows INTERMEDIATE A. Helen 3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups. [...]
ROOKIE A. Front Squat 5-5-5-5-5 B. 5 Rounds for time: 400m Run 20 Wall Ball . INTERMEDIATE A. Overhead Squat 6-6-6-6-6 Rest 2 min B. AMRAP 7min 10 Power Cleans 60/40kg 10 Ring Dips (rest at least 7min between amraps) C. AMRAP 7min 10 Snatch 40/25kg 10 Push Ups [...]
ROOKIE A. Deadlift 5-5-5-5-5 B. AMRAP 6 min: 6 Deadlift 12 Double Unders C. AMRAP 6 min: 6 Double Unders 12 Kettlebell Swings INTERMEDIATE A. Alternating EMOM for 3 rounds: 8 Supine Ring Rows 60s Plank 20 Hollow Rocks B. “Thierry V2” AMRAP 15min 15 Wall Ball 20/14 to 10/9ft [...]
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. 6 Rounds for time: 5 Power Clean 10 Burpees over the Bar 15 Sit Ups INTERMEDIATE [...]
ROOKIE A. 5 Rounds not for time 5 Pull Ups 5 Dips B. 21-15-9 Strict Pull Ups Box Jumps (x2, 42-30-18) (In teams of two, only one athlete working at a time, partition the reps as needed) INTERMEDIATE A. Deadlift 3RM B. “Those Burpees Suck” 10 Pull-ups 20 Kettlebell Swing [...]
ROOKIE A. Shoulder Press 1RM B. Weighted Pull Up 1RM C. 21-15-9 reps, for time of: Clean Bar Dip INTERMEDIATE A. Shoulder Press 1RM B. Weighted Pull Up 1RM C. Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip Compare to 151113 COMPETITOR No [...]