CF LEMAN VICH ROOKIE A. Back Squat 3-3-3-3 Rest 2 min B. 4 Rounds for time: 20 Back Squats 40 Sit Ups 80 Speed Steps (In teams of two, alternating tasks until 4 rounds total are complete - 2 each) INTERMEDIATE A. Front Squat 5-4-5-4-5-4 Rest [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE Speed Testing A. Row 100m for time (max 3 attempts) B. Row 250m for time (max 3 attempts) C. Row 500m for time D. Row 1k for time INTERMEDIATE Speed Testing A. [...]

CF LEMAN VICH ROOKIE A. Handstand Practice B. AMRAP 20min 25 Double Unders 200m Run 25m Bear Crawl INTERMEDIATE A. Alternating EMOM for 5 Rounds: 1. 3 Kipping HSPU 2. 6 Butterfly Pull Ups B. 3 Rounds for time: 200m Run 3 Rounds Cindy 4 Handstand [...]

CF LEMAN VICH ROOKIE Please determine any missing 3RM or 5RM in any of the following lifts: Back Squat Deadlift Press INTERMEDIATE Please determine any missing 1RM or 3RM in any of the following lifts: Back Squat Deadlift Press [...]

CF LEMAN VICH Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. “Panic Breathing” For time: Row 500m Row 400m Row 300m Row 200m Row [...]

CF LEMAN VICH ROOKIE A. Front Squat 6-4-2-5-3-1 Rest 2 min B. For time: 40 Sit Ups 40 KB Swings Run 400m 30 Sit Ups 30 KB Swings Run 400m 20 Sit Ups 20 KB Swings Run 400m 10 Sit Ups 10 KB Swings INTERMEDIATE A. [...]

CF LEMAN VICH ROOKIE A. Practice Pull Overs B. AMRAP 20min: 10 Burpees 30 Squats 60s Handstand Hold INTERMEDIATE A. Accumulate 2 min in each of the following positions: Tuck Sit L-Hang Superman B. 4 Rounds for time: 15 Front Squats 40/25kg 15 Box Jumps 24/20” [...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5-5 Rest 3 min B. AMRAP 15 min: 5 Deadlifts 10 Burpees 15 Box Jumps INTERMEDIATE A. “Isabel” For time: 30 Snatch 135lb/95lb (If you have a sub 4 min time, you should do squat Snatch) [...]

CF LEMAN VICH ROOKIE A. Weighted Pull Up 2RM (Work up to the heaviest load you can do for 2 reps) B. 4 Rounds for time: Run 400m 10 Knees to Elbows 10 Push Ups 1 Weighted Pull Up (with load from A) INTERMEDIATE A. 1-2-3-4-5-6-7-8-… [...]

CF LEMAN VICH ROOKIE A1. Hang Power Snatch 2-2-2-2-2 No Rest A2. Power Snatch 2-2-2-2-2 No Rest A3. Overhead Squat 1-1-1-1-1 Rest 2 min B. AMRAP 12 min: 6 Snatch 12 Double Unders INTERMEDIATE A1. Press 1-1-1 No Rest A2. Push Press 2-2-2 No rest C. [...]