Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 10 Deadlifts 15 Box Jumps 250m Row INTERMEDIATE A. 3 Rounds not for time: 10 Single leg explosive jumps (each leg) 10 Compas Lunges (5 each leg) 10 Heavy KB Swings 10 Hardstyle [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 30s Hollow Hold 10 Cossack Squats (each leg) 10 Supine Ring Rows B. For time: 100 Wall Ball INTERMEDIATE A. Deadlift 7-7-7-7-7-7-7 Rest 3 min B. 21-15-9 Box Jump Over 30/24” Burpees [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 20 Double Unders 10 Toes to Bar 5 Squat Snatch INTERMEDIATE A. 3 Rounds not for time: 60s Wall Sit 20 Single leg DL with KB 10 Ice cream makers B. For time: [...]
Workout Of the Day ROOKIE / ALL LEVELS Kipping Pull Ups A. Half Cindy AMRAP 10min: 5 Pull Ups (kipping!) 10 Push Ups 15 Air Squats INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Squat Snatch A. Squat [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 50 Burpees for time B. 3 min max reps Double Unders C. 100 Sit Ups for time INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Eva 5 rounds for time of: Run, 800 [...]
Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘gymnastics’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘gymnastics’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS No special news today / Pas de communication spéciale aujourd’hui [...]
Workout Of the Day ROOKIE / ALL LEVELS A. Amrap 30min: 40 Burpees Run 400 m 40 Kb Swing Run 400m 40 Pull ups Run 400m 40 Push ups Run 400m *Team of 2, shared as needed, Run together. INTERMEDIATE A. 4 Rounds for time: Run [...]
Workout Of the Day ROOKIE / ALL LEVELS A. Emom 10min: 1 Hang snatch + Squat snatch INTERMEDIATE A. Hang Squat Clean 10-10 Rest as needed B. Squat Clean 8-8 (tng) Rest as needed C. For time: 50 Split Jumps 50 Deadlifts 40/25kg 50 Push Press [...]
Workout Of the Day ROOKIE / ALL LEVELS A. 21-15-9 Box jump Doulble Unders SDHP INTERMEDIATE A. KB Push Press 12-12-12-12 Rest 2 min B. AMRAP 12 min: 1 Muscle Up 5 Med Ball Clean 20/14lb 2 Muscle Up 10 Med Ball Clean 20/14lb 3 Muscle [...]
Workout Of the Day ROOKIE / ALL LEVELS A. "Durante Core" 5 Rounds of: 10 Hollow Rocks 10 V-ups 10 Tuck ups 10"Hollow hold 1min rest B. Amrap 12min: Run 200m 10 Push ups Run 200m 10 Ring rows INTERMEDIATE A. 4 Rounds not for time: [...]
