170719
CF LEMAN VICH ROOKIE A. Back Squat 10-10-7-7 Rest 2min B. 5 Rounds for time: 5 Back Squats (at load of last set in part A) 30s L-Sit 5 Strict Pull Ups 30 Sit Ups INTERMEDIATE A. 10 Rounds for time: Row 250m 25 Thrusters 20/15kg [...]
170718
CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Press A. FGB Style for one round: 3 min Shoulder Press 3 min Dips 3 min Push Ups INTERMEDIATE Deadlift A. Open workout 14.3 As many reps [...]
170717
CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 30 Flutter Kicks 30s Side Plank (L) 30s Side Plank (R) 10 Tuck Sits 10 Sit Ups B. AMRAP 12min Run 200m 20 Step Ups Row 200m 10 Ring Rows INTERMEDIATE A. Power Clean 6-6-6-6 Rest [...]
170716
CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE Coaches Choice CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. CF LEMAN EAUX-VIVES No class for this location today / Pas de cours pour [...]
170715
CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE B. The Dirty Thirty For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 [...]
170714
CF LEMAN VICH Its the French Revolution! 29min49s= 1789 seconds Front Squats= Represent the pressure on the neck from the Guillotine KB Snatch= Picking up the severed head (yuck!) Power Clean= Picking up the body (yuck, yuck!) Double Unders= Revolutions! ROOKIE A. “The Guillotine” AMRAP 29min49sec: 14 Front [...]
170713
CF LEMAN VICH ROOKIE A1. DB Push Press 8-8-8-8 Rest 30s A2. Bent Over DB Row 8-8-8-8 Rest 1 min (Both to be done @30X0) B. 4 Rounds for time: 10 Handstand Push Ups 10 Pull Ups 10 Dips 10 Cal Row INTERMEDIATE A1. Back Rack [...]
170712
CF LEMAN VICH ROOKIE A. Deadlift 7-7-7-7-7 Rest 2min B. Alternating EMOM for 5 Rounds 20 KB Swings 20 Sit Ups Rest INTERMEDIATE A. 3 Rounds not for time: 10 Strict Ring Push Ups 10 Lying Triceps DB RollBack Extensions 10 DB External Rotations B. 3 [...]
170711
CF LEMAN VICH ROOKIE A. For time: 100 Wall Ball 75 Burpees 50 Cal Row 25 Toes to Bar 50 Cal Row 75 Burpees 100 Wall Ball (In teams of two, partners switch every minute) INTERMEDIATE A. AMRAP 35min Run 200m 6 Burpees [...]
170710
CF LEMAN VICH ROOKIE A. For time: 3 rounds of: 20 Double Unders 10 Clean & Jerk --- Rest 5 min --- 3 rounds of: 20 Double Unders 10 Clean & Jerk INTERMEDIATE A. Snatch Grip Deadlift from Deficit 8-8-7-7-6 Rest 2 min B. 5 Rounds [...]