CF LEMAN VICH ROOKIE A. DB Press 8-8-8-8 Rest 2min B. 5 Rounds for time: 10 L-Pull Ups 20 KB Swings INTERMEDIATE A. Snatch High Pull 7-7-6-5-5 Ret 2 min B. AMRAP 20min: 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk [...]
Skill day, today you will spend the majority of the class working on one skill. ROOKIE Med Ball Clean A. 2x Rounds of 2 min each (8min total): AMRAP 2min: 15 Box Jumps 20 Med Ball Cleans AMRAP 2min Row Max Calories (There is no rest between the AMRAPs) [...]
CF LEMAN VICH ROOKIE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]
CF LEMAN VICH ROOKIE A. Power Clean 7-6-5-6-7 Rest 2 min B. 3 Rounds for time: 25 Sit Ups 15 Power Cleans INTERMEDIATE A. 3 Rounds not for time: 12 GHD Sit Ups 6 Tyre Flips 3 L-Pull ups (@3131) B. Tabata: Air Bike for Calories [...]
CF LEMAN VICH ROOKIE A. “Freddy Friday” AMRAP 13min: Run 200m 13 Back Squats INTERMEDIATE A. Overhead Squat 7-7-7-7 Rest 3min B. “Freddy Friday” AMRAP 13min: Run 200m 13 Back Squats 60/40kg CF LEMAN NYON A. “Freddy Friday” [...]
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Deadlift 15 Push Ups 5 Handstand Push Ups INTERMEDIATE A1. Shoulder Press 7-7-6-6 Rest 1 min A2. Supine Ring Row 7-7-6-6 Rest 1 min B. 21-18-15-12-9-6-3 Box Jumps 24/20” Toes to Bar Deadlifts 80/55kg [...]
CF LEMAN VICH ROOKIE A. AMRAP 10min: 20 Double Unders 10 Hang Power Snatch 20 Double Unders 10 DB Thrusters INTERMEDIATE A. Power Clean 7-7-7 Rest 2 min B. Hang Power Clean 5-5 Rest 2 min C. AMRAP 15min: 55 Double Unders 15 Push Ups 5 [...]
CF LEMAN VICH ROOKIE A. For time: Row 1000m Run 800m 60 KB Swings 40 Burpees 20 Pull Ups INTERMEDIATE A. EMOM for 5 min 5 Thrusters 30/20kg 5 Pull Ups B. EMOM for 5 min 4 Thrusters 40/25kg 4 Pull Ups C. EMOM for 5 [...]
CF LEMAN VICH ROOKIE A. Every 5 min for 25min (5 Rounds): Row 500m 20 Wall Ball INTERMEDIATE A1. Good mornings 10-10-10-10 Rest 30s A2. Chinese Plank (face up) 30s-30s-30s-30s Rest 30s (ok to weight the planks) B. 4 Rounds for time: Row 500m 5 Burpee [...]
CF LEMAN VICH ROOKIE Any workout from the ‘Light Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Light Metcon’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de [...]
