ROOKIE A. EMOM 5 min: 3 Front Squats 3 Power Cleans B. EMOM 5min: 4 Front Squats 4 Power Cleans C. EMOM 5min: 5 Front Squats 5 Power Cleans INTERMEDIATE A. 3 Rounds not for time: 6 Push Press 6 Weighted Pull Ups 6 Squats Jumps to target 9” above [...]

ROOKIE A. Overhead Squat 5-5-5-5-5 B. 21-15-9 Overhead Squat Dips INTERMEDIATE A. Overhead Squat 6-6-6-6-6 Rest 1 min B. 21-15-9 Overhead Squats 50/30kg Toes to Ba COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. Clean and Jerk 5-5-5-5 B. For time: 120 Speed Steps 21 Clean and Jerks 80 Speed Steps 21 Clean Jerks 120 Speed Steps (use a heavy rope for the speed steps, right leg count) INTERMEDIATE A. 3 Rounds not for time: 6 Strict Toes to Bar 5 Strict [...]

ROOKIE A. Front Squat 5-5-5-5-5 B. 12 Rounds for time: 9 Lateral Jumps over bar 7 Push Ups 5 Front Squats INTERMEDIATE A. Snatch 6-6-6-6-6 Rest 1 min B. AMRAP 8min: 4 Front Squats 85/55kg 4 Mountain Climber Pull Ups (two count) COMPETITOR No class for [...]

ROOKIE A. For time: 21 Power Snatch Row 750m 18 Power Snatch Row 500m 18 Power Snatch Row 500m 21 Power Snatch Row 750m (In teams of two, share the load equally) INTERMEDIATE A. 7 rounds for time of:
7 handstand push-ups
7 thrusters, 60/40kg
7 knees-to-elbows
7 burpees
7 kettlebell swings, 32/24kg [...]

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. Alternating EMOM for 5 Rounds (15min): 45s Plank Hold 10 Pull Ups 10 Hang Power Clean [...]

ROOKIE A. AMRAP 25min 10 Ring Rows 5 Deadlifts 10 Shoulder Press INTERMEDIATE For time: 21 Deadlifts 100/65kg Run 800 meters 18 Deadlifts 100/65kg Run 800 meters 15 Deadlifts 100/65kg Run 800 meters COMPETITOR A. Box Squat (low bar) 5-5-5-5-5 Rest 3 min B. 3 Rounds [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Squat Clean 5-5-5-5 B. 2 Rounds for time: 32 Sit Ups 16 Push Ups 32 Med Ball Clean to Wall Ball 16 Push Ups INTERMEDIATE A. “Nasty Girls” 3 rounds for time of: 50 Air [...]

ROOKIE A. 5 Rounds for time: Row 250m 5 Thrusters (heavy) 15 Jumping Pull Ups (in teams of two, the row must be performed by both athletes, one after the other. The thrusters and jumping pull ups must be synchro) INTERMEDIATE A. AMRAP 30min 20 Row Calories 15 Sit Ups [...]

ROOKIE A. 5 Rounds for time: 8 Burpee Plate Jump 8 KB SDHP 8 Burpee Plate Jump 8 KB Clean INTERMEDIATE A. Snatch 1RM (only 3 attempts) B. Clean and Jerk 1RM (only 3 attempts) C. AMRAP 6 min: 35 Double Unders 30 Grass Hoppers 25 Speed Steps 20 Mountain [...]