ROOKIE A. For time and reps: Run 400m Max Reps Power Snatch Run 400m Max Reps Push Press Run 400m Max Reps Front Squats (in teams of 2, partners alternate tasks, time of run determines rotation) INTERMEDIATE A. Overhead Squat 2-2-2-2-2-2-2 Rest 2min B. For time and reps: Run 400m [...]
ROOKIE A. L-Sit 20s-20s-20s-20s B. 1 Round, FGB Style: 2min Row (calories) 2min Ring Rows 2min Row (calories) 2min Push Ups 2min Row (calories) 2min Kettlebell Swings (in teams of 2, partners alternate tasks) INTERMEDIATE A. 3 Rounds not for time: 7 Handstand Push Ups 7 L-Pull Ups B. 1 [...]
ROOKIE A. Alternating EMOM for 30min: 7 Burpees 7 Knees to Elbows 7 Box Jumps INTERMEDIATE A. EMOM for 10min 1 Power Clean Loading 87.5% B. Alternating EMOM for 30min: 10 Burpees 10 Toes to Bar 10 Box Jumps 24/20” ADVANCED No class for this level today / [...]
ROOKIE A. AMRAP 20min Row 500m 15 Dips INTERMEDIATE A. 3 Rounds Not for Time: 10 Butterfly Pull Ups 10 Kipping Ring Dips 250m Row B. AMRAP 20min Row 500m Max Reps Ring Dips ADVANCED No class for this level today / Pas de cours pour ce niveau [...]
ROOKIE A. Thruster 6-5-4-3-2-1 Rest 2min B. 15-12-9-6 Thruster Clean High Pull INTERMEDIATE A. Push Press 3-2-1 Rest 2min B. Push Jerk 3-2-1 Rest 2 min C. 12-9-6 Thruster 60/40kg Clean High Pull 60/40kg ADVANCED No class for this level today / Pas de cours pour ce niveau [...]
ROOKIE A. 4x AMRAP 4 min: 20 Double Unders 30 Air Squats 20 Push Ups 10 Pull Ups Rest 8 min between AMRAPs (Continue the AMRAP where you left off) INTERMEDIATE A. 4x AMRAP 4 min: 60 Double Unders 40 Air Squats 30 Push Ups 20 Pull Ups Rest 8 [...]
Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? ROOKIE A. 100-80-60-40-20 Speed steps (In teams of two, I go you go format, partner holds plank while resting) B. 4 Rounds for time: Row 500m 20 Sit Ups INTERMEDIATE [...]
Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Rankel" Complete as many rounds as possible in 20 mins of: 6 Deadlifts 7 Burpee Pull Ups 10 Kettlebell Swings Run, 200 m INTERMEDIATE A. “Rankel" Complete as many rounds as possible in 20 mins of: [...]
ROOKIE A. 4 Rounds for time: 5 Muscle Up Transitions 10 Jumping Dips 10 Pike Push Ups 15 Box Pistols INTERMEDIATE A1. Snatch Lift Off 3-3-3-3-3 No rest A2. Snatch Pull 3-3-3-3-3 No rest A3. Snatch 1-1-1-1-1 Rest 2min B. 4 Rounds for time: 5 Muscle Ups 10 Handstand Push [...]
ROOKIE A. 5 Rounds not for time: 5s Ring support 15s L-Sit 60s Plank hold B. AMRAP 20min 10 Parrallette Push Ups 10 Pull Ups Run 400m INTERMEDIATE A. Floor Press 1RM B. AMRAP 20min 10 Ring Push Ups 10 L-Pull Ups Run 400 ADVANCED No class for [...]