ROOKIE A. Max Reps Strict Bar Dips B. Max Reps Strict Pull Ups C. Fore! As many reps in 12 mins as you can of: Clean & Jerk, 4 mins Row (calories), 4 mins Burpee, 4 mins INTERMEDIATE A. Max Reps Strict Bar Dips B. Max Reps Strict Pull Ups [...]
ROOKIE A. Back Squat 6-5-5-5-4 Rest 3 min B. “Anna” 50-40-30-20-10 KB Swings Sit Ups INTERMEDIATE A. Low Bar Back Squat 8-4-2-8-4-2 Loading%:70,75,80,70,75,80 Rest 3min B. “Anna” 50-40-30-20-10 KB Swings 24/16kg Sit Ups ADVANCED A. Low Bar Back Squat 8-4-2-8-4-2 Loading%:70,75,80,70,75,80 Rest 3min B. “Anna” 50-40-30-20-10 KB Swings [...]
ROOKIE A. For time: Run 400m 15 Pull Ups B. Row 500m 15 Thrusters C. Run 400m 12 Pull Ups D. Row 500m 12 Thrusters E. Run 400m 9 Pull Ups F. Row 500m 9 Thrusters Rest 5 minutes between each piece. Sprint each piece. INTERMEDIATE A. For time: Run [...]
ROOKIE A1. Seated DB Press 6-6-6-6 Rest 1 min A2. Bent over DB Row 6-6-6-6 (each arm) Rest 1 min B. 5 Rounds for time: 7 Push Press 6 Overhead Squats 5 Dips INTERMEDIATE A1. Seated DB Press 6-6-6-6 Rest 1 min A2. Bent over DB Row 6-6-6-6 (each arm) [...]
ROOKIE A. 3 Rounds not for time: 8 GHD Sit Ups 6 Chest to Bar Pull Ups 2 Handstand Push Ups B. 10 Rounds for time: 5 Wall Ball 15 Russian Twists 5 Pull Ups INTERMEDIATE A. 3 Rounds not for time: 15 GHD Sit Ups 10 Chest to Bar [...]
ROOKIE A1. Power Clean 3-3-3-3 No rest A2. Push Jerk 3-3-3-3 Rest 2 min. B. Set a running clock for 10min (women do 11 minutes): at min 0: Row 1000m Max Reps Push Ups in remaining time. at min 6min: Row 1000m Max reps push ups in remaining time INTERMEDIATE [...]
ROOKIE A. 6 Rounds for time: 20 Burpee Pull Ups 40 Squats 20 Double Unders *In teams of two, only one person working at a time. Resting partner must hold plank during Burpee pull ups, bottom of squat during air squats (above medball but not sitting) and 2x 15/10kg plate in pinch [...]
ROOKIE A. Back squat 6-6-5-5-5 Rest 3 min D. 3 Rounds for time: Run 400m 30 KB Swings 24/26kg INTERMEDIATE A. Overhead squat 1-1-1-1-1 Rest 2min B. Front squat 1-1-1-1-1 Rest 2 min C. Back squat 1-1-1-1-1 Rest 2 min D. 3 Rounds for time: Run 400m 30 KB Swings [...]
Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. For time: 100 Sit-ups (abmat) B. For time: 50 Burpees C. 21-18-15-12-9-6-3 reps, for time of: Sumo Deadlift High Pull, 75 lbs Push Jerk, 75 lbs INTERMEDIATE A. For time: 100 Sit-ups (abmat) B. For time: [...]
ROOKIE A. L-Seated DB Shoulder Press 8-8-8-8 Rest 2 min B. AMRAP 20min: “Mindy” 5 Pike Push ups 10 Push Ups 15 Pistols (alternating on box) INTERMEDIATE A. L-Seated DB Shoulder Press 8-8-8-8 Rest 2 min B. AMRAP 20min: “Mindy” 5 Handstand Push Ups 10 Push Ups 15 Pistols (alternating) [...]