CF LEMAN VICH ROOKIE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
CF LEMAN VICH ROOKIE A. Every 6 min on the minute for 4 Rounds (24 min) Run 400m 30 KB Swings 20 Box Jumps (goal is to have about 4 minutes work/2 minutes rest each interval) INTERMEDIATE A. Weighted Lateral Step Ups 8-8-8-8 (each leg) Rest [...]
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 10 Snatch 30 Wall Ball (workout following the Tabata protocol: 20sec on/10sec off) INTERMEDIATE A. Clean & Jerk Ladder 15 Reps @ 50% 15 Reps @ 60% 15 Reps @ 70% 15 Reps @ 80% 15 Reps [...]
CF LEMAN VICH ROOKIE A. 21-15-9 Knees to Elbow Walking Lunges (x2) B. 21-15-9 Sit Ups (x2) Burpees INTERMEDIATE A1. Back Lever 5x max effort Rest 30s A2. Front Lever 5x max effort Rest 1 min B. For time: Row 500m 75 Passthroughs 75 Up-downs Row [...]
CF LEMAN VICH ROOKIE A. AMRAP 12min: 12 Deadlifts 9 Calorie Row 6 Handstand Push Ups INTERMEDIATE A. Hang Power Snatch 4-3-4-3-4-3 Rest 2 min B. Set a running clock for 12 minutes: 3 minutes Max Single Unders 3 Minutes Max Push Ups 2 minutes Max [...]
CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Front Squat A. 10 Rounds for time 2 Front Squat 10 Double Unders INTERMEDIATE Split Jerk A. Tabata Split Jerk 60/40 kg Front Squat 70/50 kg Deadlift [...]
CF LEMAN VICH ROOKIE A. 10 minute Cindy AMRAP 10 min 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A. Front Squat 4-4-3-3-2-2 Rest 2-3 min B. 4 Rounds for time 10 American Swings 32/24kg 20 Box Jumps 24/20” 40 Sit Ups ADVANCED [...]
CF LEMAN VICH ROOKIE Any workout from the ‘Power Lifts’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Power Lifts’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 45 Sit Ups 30 Double Unders 15 Power Cleans INTERMEDIATE A. AMRAP 40min: 15 Power Clean 60/40kg 60 Squats 400m Run ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
CF LEMAN VICH ROOKIE A. Alternating EMOM for 7 Rounds (21 minutes): 3 Front Squats 7 Handstand Push Ups 3 Strict L Pull Ups INTERMEDIATE A. Row sub 1:30/500m for as long as possible B. Row sub 1:35/500m for as long as possible C. Row sub [...]
