ROOKIE A. For time: 10 Double Unders 40 KB Swings 10 Double Unders 40 Goblet Squats 10 Double Unders 40 KB Cleans (one arm) 10 Double Unders 40 KB Thrusters (one arm) 10 Double Unders INTERMEDIATE A. KB Snatch 10-10-10-10 (5L/5R) Rest 3min B. For time: 50 Double Unders 50 [...]
Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Push Press 10-8-6-4 B. Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads 10 Deadlifts 15 Box Jumps (use the weight of the set of 6 in part A for B) [...]
ROOKIE A. “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats B. Choose your Goat and spend some time working on it INTERMEDIATE A. “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats B. Choose your Goat and spend some time working on it COMPETITOR No class for [...]
ROOKIE A. “The Feret” For time: 30 Snatch 30 Clean and Jerk 30 Thrusters (In a team of 2, partition the reps as needed). INTERMEDIATE A. Clean and Jerk 5-5-5 Rest 2 min B. “The Feret” For time: 30 Snatch 60/40kg 30 Clean and Jerk 60/40kg 30 Thrusters 60/40kg (In [...]
ROOKIE A. Dips 6-6-6 Rest 3 min B. FGB Style for 5 rounds: 1min Row (calories) Rest 15s 1min Dips Rest 15s INTERMEDIATE A. Weighted Dips 6-6-6 Rest 3 min B. FGB Style for 5 rounds: 1min Row (calories) Rest 15s 1min Ring Dips Rest 15s [...]
ROOKIE A. Front Racked Alternating Reverse Lunges 16-16-16-16-16 (8 each leg) Rest 1min B. 5 Rounds for time: 10 Box Jumps 10 Hanging leg raises 10 KB Swings INTERMEDIATE A. Front Racked Alternating Reverse Lunges 16-16-16-16-16 (8 each leg) Rest 1min B. 5 Rounds for time: 10 Box Jumps 24/20” [...]
ROOKIE A. 3 Rounds not for time: 6 Strict Pull Ups 6 Evil Wheels 12 DB Windmills (6 each side) B. 3 Rounds for time: Run 400m 15 Pike Push Ups 15 Double Unders INTERMEDIATE A. 3 Rounds not for time: 6 Strict Pull Ups 6 Evil Wheels 12 DB [...]
ROOKIE A. Overhead Squat 5-5-5-5-5 Rest 2min B. Alternating EMOM for 20min 1. Row 15 Calories 2. 15 Wall Ball 20/14lb to 10/9ft INTERMEDIATE A. Overhead Squat 10RM B. Alternating EMOM for 20min 1. Row 15 Calories 2. 15 Wall Ball 20/14lb to 10/9ft COMPETITOR A. [...]
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. DT 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks INTERMEDIATE [...]
ROOKIE A. For time: Run, 1 mi 50 Pull-ups 100 Push-ups 150 Air Squats Run, 1 mi. INTERMEDIATE A. For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi (Session Goal: A. 46min or less) COMPETITOR A. Split Jerk 1RM (work [...]