ROOKIE A. 3 rounds for time of: 20 Wall Balls 20 Sumo Deadlift High Pulls 20 Box Jumps 20 Push Press 20 Row Calories 20 Push-ups 20 Back Squats. INTERMEDIATE Today is also a benchmark day, so please log your results to beyond the whiteboard. “Zeus” 3 rounds for time [...]
ROOKIE A. AMRAP 6min: 6 Deadlifts 12 Pull Ups B. AMRAP 6min 6 Hang Power Cleans 12 Burpees INTERMEDIATE A. AMRAP 6min: 6 Deadlifts 100/70kg 12 Pull Ups B. AMRAP 6min 6 Hang Power Cleans 60/40 12 Burpees C. AMRAP 6min 6 Snatch 40/25kg 12 Air Squats . [...]
ROOKIE A. 3 Rounds not for time: 3 Forward Rolls 30s Handstand Holds 3 Backward Rolls B. 5 Rounds for time: 25 Speed Steps (right leg count) 7 Turkish Get Ups 10 Double Unders INTERMEDIATE A. 3 Rounds not for time: 3 Forward Rolls 10m Handstand Walk 3 Backward Rolls [...]
ROOKIE A. Deadlift 5-5-5-3-3-3 Rest 3 min B. AMRAP 20min: Row 300m 3 True Push Ups 3 Pike Push Ups 3 Hindu Push Ups (or dive-bomber push ups for males) (In teams of two, partners alternate whole rounds) INTERMEDIATE A. Sumo Stance Deadlift 2-2-2-1-1-1 Rest 3 min B. AMRAP 20min: [...]
ROOKIE A. 3 Rounds not for time: 10 Cossack Squats 20 DB Side bends (10 each side) 15s L-Sit B. Run 800m 40 KB Swings 32/24 Run 800m 20 KB Swings 32/24 20 Sit Ups Run 800m 40 Sit Ups INTERMEDIATE A. 3 Rounds not for time: 10 Cossack Squats [...]
ROOKIE A. Complete as many rounds in 20 minutes as you can of: 5 Deadlifts 13 push-ups 9 box jumps INTERMEDIATE A. Power Snatch 2-2-2-2-2 Rest 3 min B. Squat Snatch 1-1-1-1-1 Rest 3 min C. McGhee Complete as many rounds in 30 minutes as you can of: 275-lb. deadlifts, [...]
ROOKIE A. 3 Rounds not for time 90s Plank 90 Mountain climbers 6 Strict supine grip pull ups B. 4 Rounds for time: Run 200m 3 Chest to Bar Pull Ups 6 Pike Push Ups Push Ups 9 Knees to Elbow INTERMEDIATE A. 3 Rounds not for time 90s Plank [...]
Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. AMREPs 2min: Double Unders B. Abmat Sit ups, 100 Reps for time C. 21-15-9 reps, for time of: Overhead Squat Burpee INTERMEDIATE A. AMREPs 2min: Double Unders B. Abmat Sit ups, 100 Reps for [...]
ROOKIE A. Shoulder Press 5-5-5-3-3-3 Rest 3min B. AMRAP 20min: Row 200m 15 Dips 10m Bear Crawl In teams of two, alternating whole rounds. Resting partner waits 10m away from dip station. Partners must tag each other at swap. INTERMEDIATE A. Shoulder Press 2-2-2-2-2-2 Rest 3min B. AMRAP 20min: Row [...]
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 not for time: 8 Turkish Get ups (4 each side) 8 KB Windmills (4 each side) [...]