ROOKIE A. For time: 40 Pistols 30 Toes to Bar 20 Handstand Push Ups 30 Toes to Bar 40 Pistols INTERMEDIATE A. EMOM 12min: 3 Squat Cleans 6 Push Ups B. 5 Rounds for time: 10 Pull Ups 20 KB Swings 24/16kg 10 Pull Ups 20 Goblet Squats 24/16kg [...]
ROOKIE A. AMRAP 7 min: 7 Clean High Pull 7 Thrusters 7 Pull Ups INTERMEDIATE A. Row 500m TT B. 3 Rounds for time: Run 400m Row 500m (In teams of 2, both athletes working at the same time one on the run one on the row, swap when both [...]
ROOKIE A. For time: Run 400m 30 Toes to Bar Run 400m 30 Knees to Elbows Run 400m 30 Sit Ups INTERMEDIATE A. 3 Rounds for time of: 25 Power Snatch 30/20kg 25 Front Squats 30/20kg B. 5 Rounds for time of: 12 Toes-to-bar 9m Handstand Walk 6 Deadlifts 120/85kg [...]
ROOKIE A. 6 Rounds for time: 21 Cal Row 15 Box Jumps 9 Power Cleans (In teams of 2, alternating tasks until both team members have completed 3 rounds - 6 rounds total) INTERMEDIATE A. For time: 100 Sit Ups B. AMRAP 15min: Run 200m 2 Barbell Complex 40/25kg (+2 [...]
Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. INTERMEDIATE A. Chelsea Every [...]
ROOKIE A. 4 x 3 min AMRAP Repeats: 20 Double Unders 10 Thrusters 5 Burpees over the bar Rest 2 min (continue the AMRAP where you left off) INTERMEDIATE A. Clean and Jerk 1RM B. AMReps 20min: 15 Clean & Jerk 50% 1RM 1 min Rest 15 Clean & Jerk [...]
ROOKIE A. For time: 400m Run 20 Handstand Push Ups 20 Deadlifts 20 Handstand Push Ups 20 Deadlifts 400m Run INTERMEDIATE A. Back Squat 1RM B. For time: 100 Double Unders 50 Calorie Row 25 Step Ups 40/30kg CF LEMAN NYON A. EMOM for 16min (4Rounds) [...]
Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. ROOKIE A. Alternating EMOM for 5 Rounds: 1. 14 Squat Snatches 2. 14 Dips 3. 14 Cal Row INTERMEDIATE Are you on track? If not, please talk to one of your coaches about your nutrition. A. Snatch [...]
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. Alternating EMOM for 5 Rounds: 1. 14 Squat Snatches 2. 14 Dips 3. 14 Cal Row INTERMEDIATE A. Snatch [...]
ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE We are closed today for Easter. Nous sommes fermés aujourd’hui pour Pâques. CF LEMAN NYON PLundi de Pâques Book your class [...]
