CF LEMAN VICH ROOKIE A. Power Snatch 12-12-12 Rest 3 minutes B. 21-15-9 Pull Ups Power Snatch Push Ups INTERMEDIATE A. Deadlift 1 RM (Work up to a heavy single, not necessarily a true 1RM) B. FGB Style for 5 Rounds: 1 min Deadlifts 1 min [...]
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 [...]
CF LEMAN VICH ROOKIE A. Hang Power Clean 12-12-6-6 Rest 2 min B. 3 Rounds for time: 50 Air Squats 20 Knees to Elbows 10 Hang Power Clean INTERMEDIATE A1. Weighted Chest to Bar Pull Ups 6-6-6-6 Rest 30s A2. Weighted Ring Dips 6-6-6-6 Rest 1 [...]
CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 20 KB Snatch (alternating) INTERMEDIATE A. 5 Rounds not for time: 10s Hollow Hold 5 V-Ups 10s Hollow Hold 5 Tuck Sits 10s Hollow Hold (Try to do each round unbroken) B. For time: Run [...]
CF LEMAN VICH ROOKIE A. 21-15-9 Row Calories Deadlift B. 18-12-6 Row Calories Deadlift INTERMEDIATE A. Thruster 7-6-5-7-6-5 Rest 2 min B. AMRAP 20min 10 Pull Ups 20 Pistols 40 Double Unders CF LEMAN NYON A. 21-15-9 Row [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
