Workout Of the Day ROOKIE / ALL LEVELS A. FGB Style for 3 Rounds, 1 min per station: 1 min Little man in the woods 1 min KB Swings 24/16kg 1 min T-Bones Rest 1 min B. FGB Style for 2 Rounds, 1 min per station: 1 min [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 6 Rounds not for time: 20m of each: Jog High Knees Butt Kickers Skipping Side Shuffle (L) Side Shuffle (R) Carioca B. 3 Rounds for time: 10 Shrimp Squats (L) 20 DB Push Press 10 Shrimp Squats (R) 20 [...]

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS 6 rounds, 1 min per station, of: Row Calories Burpee Double Under Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 20m Waiters Walk (each side) 20m Farmer Walk 20m Double Front Rack Walk 10 Strict Toes to Bar B. AMRAP 15 min: Run 200m 10 Push Ups INTERMEDIATE A. FGB Style for [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds not for time: 10 KB Windmills (5 per side) 20 KB Sit Ups 1 min Max Calories on Rower B. AMRAP 8 min: 15 Double Unders 10 Sit Ups 15 Squat Jumps 10 Sit Ups [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

https://youtu.be/cxcEG3bUUbM Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time: 10 Supine Ring Rows 10 Goblet Squats 10 DB Push Press 10 Butterfly Sit ups (strict) 10 Burpees (all movements at 30X0 tempo except burpees, these should be done AFAP) INTERMEDIATE A. For [...]

https://youtu.be/4aM0MJWHlGg Exemple 1: Pour une personne de 70kg: 1.5g de protéines par kg de poids de corps = 1.5g x 70kg = 105g total ou 35g par repas sur 3 repas. 35g de protéines équivaut à environ 130g de viande!  Exemple 2:  Pour une personne de 70kg: 2.0g de protéines par kg de poids de [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Row 30 Calories Rest as needed B. 3 Rounds for time: 20 Box Jumps 15 Push Ups 10 Pull Ups INTERMEDIATE A1. Single Arm Kneeling KB press 8-8-8 Rest 30s A2. Hollow Hold [...]

Workout Of the Day ROOKIE / ALL LEVELS A. FGB Style for 4 rounds 30s Mountain Climbers 30s Flutter Kicks 30s Grass Hoppers 30s Sit Ups B. 3 Rounds for time 15 Reverse Lunges Left 5 Handstand Push Ups 15 Reverse Lunges Right 5 Handstand Push Ups 20 [...]