CF LEMAN VICH ROOKIE A. 3xAMRAP 4 min: Row 100m 10 Hang Power Snatch Rest 3-4min between AMRAPs Restart the AMRAP each time INTERMEDIATE A1. Hang Power Clean 3-3-3-3 No Rest A2. Power Clean 5-5-5-5 Rest 2min B. For time: Run 800m 40m Handstand Walk 10 [...]
CF LEMAN VICH ROOKIE A. For time: Row 42,195m (In teams of 5, share the load as needed). INTERMEDIATE Rowathon A. For time: Row 42,195m (In teams of 5, share the load as needed). CF LEMAN NYON No [...]
CF LEMAN VICH ROOKIE A. AMRAP 8min 8 Power Snatch 16 Sit Ups 8 Shoulder to Overhead INTERMEDIATE A. 3 Rounds not for time: 6 Weighted Pull Ups 6 BTN Snatch grip press from the Squat 6 Skin the cats (straight arm) B. AMRAP 20 min: [...]
CF LEMAN VICH ROOKIE A. AMRAP 20min 5 Goblet Squats 5 Pull Ups 10 Push Ups 15 Air Squats (Each Round increase the load of the goblet squats) INTERMEDIATE A. Sumo Deadlift 5-5-5-5-5 Rest 2 min B. AMRAP 20min: Row 300m 20 Push Ups 10 Deadlift [...]
CF LEMAN VICH ROOKIE A. 2 Rounds for time: 200m Farmer Carry 100 Speed Steps (right leg count) 50 KB Swings 25 Toes to Bar INTERMEDIATE A. BB Complex 2-2-2-2 Rest 3 min (Complex: Power Clean+2 Squat Cleans+1 Split Jerk) B. 4 Rounds for time: 28 [...]
CF LEMAN VICH ROOKIE A. 3 rounds for time: 10 Dips 10 Squat Cleans 20 Box Jumps INTERMEDIATE A. Viking Hardcore (9min version) 3 Rounds of: 30s Plank 30s Superman 30s Side Plank (15s star) 30s Side Plank (15s star) 30s Hollow Hold 30s Max Sit [...]
CF LEMAN VICH ROOKIE A. Row 500m for time (like as hard as you can, no… harder!) B. 2 Rounds: Row 500m (at 8s slower pace than A) Row 250m (at 4s faster pace than A) Rest 3-4min INTERMEDIATE A. Thruster 5-5-3-3-1-1-1 Rest 2 min B. [...]
CF LEMAN VICH ROOKIE A. 4 Rounds for time: 12 Burpees over the bar 8 Push Jerks INTERMEDIATE A. Power Snatch 6-5-4-6-5-4 Rest 2 min B. 1 min Hang Power Snatch 40/25kg 1 min Burpees 1 min Toes to Bar 2 min Hang Power Snatch 40/25kg [...]
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. CF LEMAN NYON No class for this location today / Pas de [...]
CF LEMAN VICH ROOKIE A.
28 Days Later
For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in Run, 400 m 28 Pull-ups 28 Dips Sandbag Run, 20/10 kg, 400 m INTERMEDIATE A.
28 Days Later
For time: [...]
