Workout Of the Day ROOKIE / ALL LEVELS A. 21-15-9 Deadlift Row Calories INTERMEDIATE A. Back Squat 5-5-5-5-5 Rest 3-4 min B. EMOM for 5 minutes: 7 Burpees Max Reps Double Unders in remaining time NEWS / INFOS  No special news today / Pas de communication [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Back Squat 5-5-5-5-5 Rest as needed B. 40 DB Burpee step ups INTERMEDIATE A. For time: Row 2k 100 Push Ups Row 1k 100 Push Ups Row 2k 100 Push Ups In teams of 2 sharing the [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 20min 400m Run 20 KB Swings INTERMEDIATE A. Deadlift 6-5-6-5-4 Rest 3 min B. AMRAP 12min: 6 Squat Snatch 50/45kg 8 Chest to Bar Pull Ups NEWS / INFOS  No special news today / Pas de [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Alternating EMOM for 5 Rounds: 20 Sit Ups 10 Shoulder to Overhead 10 Ring Rows INTERMEDIATE A. 3 Rounds not for time: 30s Dragon Flag 30s Weighted Chinese Plank 30s Star Plank (each side) 30s DB Side [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘heavy’ 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. 4 Rounds for time Run 400m 10 Power Cleans INTERMEDIATE A. Overhead Squat 3-3-3-3-3-3 Rest as needed B. 2 Rounds for time 20 American Swings 32/24kg Run 400m NEWS / INFOS  No special news today / Pas [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 6 Rounds for time: 25 Calorie Row 15 Knees to Elbow 10 Front Squats (in teams of 2, share the load as needed) INTERMEDIATE A. Power Clean 6-6-6-6 Rest 2 min B. 6 Rounds for time: 24 [...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 50 Walking Lunges 25 Double Unders 50 Box Jumps 25 Double-Unders 50 Wall Ball INTERMEDIATE A. 5 Rounds: Row 4 min for calories Rest 4 min NEWS / INFOS  No special news today / Pas [...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Push Ups A. AMRAP 10 min Run 200m 10 Strict Burpees INTERMEDIATE Handstand Walk and Pistols! A. 3 Rounds for time: 30m Handstand [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 4-4-4-4-4 Rest 3 min B. Death by 3 Calories on the rower INTERMEDIATE A1. Weighted Pull Ups 6-6-6-6-6 Rest 1 min A2. Weighted Dips 6-6-6-6-6 Rest 1 min B. AMRAP 12 min: 12 Pull Ups 12 [...]