ROOKIE A1. Banded Triceps Press Downs 12-12-12-12 Rest 30s A2. Bent Over DB Rows 8-8-8-8 Rest 30s B. Row 1k TT INTERMEDIATE A1. Front Racked Alternating Reverse Lunges 16-14-12-10 No Rest A2. Split Jumps 32-28-24-20 Rest 1 min B. Set a Running clock for 12min, max reps: 3 min Pull [...]

ROOKIE A. Hang Power Clean 8-8-8-8 Rest 2 min B. 5 Rounds for time: 10 Deadlifts 10 Push Ups 10 Toes to Bar INTERMEDIATE A. 3 Rounds not for time: 60s FLR on Rings 30s Hollow Hold 30s L-SIt 60s Wall Sit (accumulate time for each) B. 3 Rounds for [...]

ROOKIE A. Push Press 10-8-10-8-10 Rest 2 min B. 3 Rounds for time: 6 Manmakers 10 Burpees 14 Lateral Box Jumps INTERMEDIATE A. Overhead Squat 8-6-4-8-6-4 Rest 2 min B. AMRAP 10min: 12 Snatch 30/20kg 24 Sit Ups COMPETITOR No class for this level today / [...]

ROOKIE A. Alternating EMOM for 6 Rounds (30min) 5 Weighted Pull Ups 10 Double Unders 5 Push Jerks 20 Split Jumps 10 Calorie Row INTERMEDIATE A. Weighted Pull Ups 8-8-8-8-8 Rest 2 min B. Alternating EMOM for 5 Rounds (20min:) 8 Dips 16 Burpees 16 Lateral Box Jumps 24/20” Rest [...]

ROOKIE A. Deadlift 10-10-10-10 Rest 3 min B. For time: 30 Squat Clean INTERMEDIATE A. Back Squat 8-8-8-8-8 Rest 2 min B. “Siberia” For time: 150 KB Swings 24/16kg (russian) Row 2000m 150 KB Swings 24/16kg (Russian) (In teams of 2, only one athlete working at a time, share the [...]

ROOKIE A. 5 Rounds for time: Run 400m 15 Push Press INTERMEDIATE A. “The Running Dead” 5 Rounds for time: 10 Chest to Bar Pull Ups 20 Push Ups 30 Wall Ball 20/14lb to 10/9ft 400m Run COMPETITOR No class for this level today / Pas [...]

ROOKIE A1. Bent Over DB Row 8-8-8 Rest 30s A2. Trap 3 Raise 12-12-12 Rest 30s A. AMRAP 3 min: KB Complex: 3 Sumo Deadlift High Pull+6 KB Swings+6 Goblet Lunges Rest 1min, then: B. AMRAP 3 min: KB Complex: 6 Sumo Deadlift High Pull+12 KB Swings+12 Goblet Lunges Rest 1min, then: [...]

Today is a 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. 9-7-5 Handstand Push Ups Dips Push Ups B. 9-7-5 Chest to Bar Pull Ups Pull Ups Supine Ring [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 12-12-12-12 Rest 2 min B. For time: Row 500m 21 Pistols Row 400m 18 Pistols Row 300m 15 Pistols Row 200m 12 Pistols Row 100m 9 Pistols (in teams of two, both partners working at [...]

ROOKIE A. FGB Style for 3 Rounds: 60s Power Snatch 60s Mountain Climbers 60s Box Jump 60s Grass Hoppers 60s Overhead Squats INTERMEDIATE A. 3 Rounds not for time: 3 Dragon Flags 10m Handstand Walk 6 Rolling Pistols B. 3 Rounds for time: Row 500m 50 Back Extensions 50 Sit [...]