ROOKIE A. Shoulder Press 5-5-5-5-5 Rest 3 min B. AMRAP 12 min 20 Double Unders 15 Dumbbell Snatch 25/15kg INTERMEDIATE A. Shoulder Press 5-5-5-5 Rest 3 min B. Push Press 1 set max reps with heaviest load of part A C. AMRAP 12 min 50 Double Unders 15 Dumbbell Snatch [...]
ROOKIE A. 3 Rounds not for time: 25 Russian Twists 5 Turkish Get Ups B. 4 Rounds for time: Run 400m 5 Strict Pull Ups 5 Strict Dips INTERMEDIATE A. 3 Rounds not for time: 25 Russian Twists 5 Turkish Get Ups B. 5 Rounds for time: Run 400m 5 [...]
Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 3 rounds, 1 min per station, of (FGB Style): Burpee Power Snatch Box Jump Thruster Pull-up Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the [...]
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. AMRAP 20min: 10 Knees to Elbow 15 Pistols (box) 20 Sit Ups 25 Walking Lunges INTERMEDIATE [...]
ROOKIE A. 3 Rounds for time 50 Cal Row 15 Pike Push Ups 15 Double Unders INTERMEDIATE A. “Masters Qualifier Event 3 - 2014” 3 Rounds for time 50 Cal Row 15 Handstand Push Ups 50 Double Unders COMPETITOR No class for this level today / [...]
ROOKIE A. Kettle bell Deadlift 5-5-5-5-5 Rest 2 min B. Diamond Push Ups 20-20 Rest 4 min C. In 4 min: 2 Rounds of: 10 Ring Rows 10 Push Press If successful in the next 4 min: 2 Rounds of: 12 Ring Rows 12 Push Press Continue adding 4 min and 2 [...]
ROOKIE A. AMRAP 6min: Run 200m 10 Box Jump Overs B. 2 min Bent knee L-Sit C. AMRAP 6min: 15 KB Swings 15 Wall Ball D. 2 min Bent knee L-Sit E. AMRAP 6 min: 20 Speed steps 10 Double Unders (there should be roughly 6min rest between A, C and E) [...]
ROOKIE A1. Weighted Dips 5-5-5-5-5 Rest 1 min A2. Weighted Pull Ups 5-5-5-5-5 Rest 1 min B. 10 Rounds for time: 5 Pull Ups 12/10 Row (calories) Rest 1min (please put the effort in to keep each round under 60s effort) INTERMEDIATE A1. Weighted Dips 3-3-3-3-3-3 Rest 1 min A2. [...]
ROOKIE A. 5 Rounds not for time: 2 Strict hanging knee raises 3 Kipping Hanging knee raises 5 Knees to Elbows (try to do these as one complex) B. 42-30-18 Front Squat Burpees (In teams of two, only one person working at a time, partition the reps as needed) INTERMEDIATE [...]
ROOKIE A. Max Handstand hold B. 5 Rounds for time 400m Run 3 Chest to Bar Pull Ups 3 Dips 6 Hang Power Cleans INTERMEDIATE A. Max Handstand walk distance B. 5 Rounds for time 400m Run 5 Muscle Ups 6 Hang Power Cleans 60/40kg COMPETITOR [...]