CF LEMAN VICH ROOKIE A. 10 Rounds for time: 3 Strict Pull Ups 6m Handstand Walk (wall runs) 9 Pistols INTERMEDIATE A. Hollow Hold Hell 3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. In 15 min: Run 200m 10 Wall Ball Run [...]
CF LEMAN VICH ROOKIE A. Back Squat 5RM B. Shoulder Press 5RM C. Deadlift 5RM INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Back Squat 3RM B. Shoulder Press 3RM C. Deadlift 3RM CF [...]
CF LEMAN VICH ROOKIE A. 3 rounds for time: 10 Power Snatch 10 Knees to Elbows 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 10 L Pull Ups 10 Pistols (each leg) 10 Hip Extensions B. AMRAP 10min 12 Power Clean 9 Hang Squat [...]
CF LEMAN VICH ROOKIE A. Every 3 min for 9 rounds (18min): 15 Overhead Squats 10 Burpees over the Bar 5 Chest to Bar Pull Ups INTERMEDIATE A1. Upright Row 8-8-8-8 Rest 30s A2. Front Leaning Rest on Rings 30s-30s-30s-30s Rest 30s A3. Bent Over Row [...]
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 25 min 200m Farmer Carry 10 Medball Cleans 20 Overhead Walking Lunges INTERMEDIATE A1. Complex 3-3-3-3-3 Rest as needed (Complex= Power snatch+BTN Press+OHD Squat+BTN Sotts Press) B. AMRAP 8 min: 8 Power Snatch 40/25kg 8 Pull Ups [...]
CF LEMAN VICH ROOKIE A. 4 Rounds for time: 15 Push Press Row 500m Rest 2 mi INTERMEDIATE A. 4 Rounds for time: Run 400m 20 Push Ups 30 Sit Ups 40 Squats CF LEMAN NYON A. 4 [...]
CF LEMAN VICH ROOKIE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]
CF LEMAN VICH ROOKIE A. AMRAP 15min 20 Double Unders 10 KB Swings 10 Knees to Elbows INTERMEDIATE A. For time: 1000m Row 25 Burpees over the erg 100 Double Unders B. For time: 1000m Row 25 Burpees over the erg 100 Double Unders (work to [...]
CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Deadlift A. Two Rounds for time: 9-7-5 Deadlift Burpees INTERMEDIATE KB Swing A. Swinging Annie 50-40-30-20-10 Kettlebell Swings 16/12kg Sit Ups [...]
