ROOKIE A. Fight Gone Bad Style for 5 Rounds: 30s Double Unders 30s Rest 30s Push Press 30s Rest 30s Double Unders 30s Rest 30s Overhead Lunges 30s Rest INTERMEDIATE A. 21-18-15-12-9-6-3 Handstand Push Ups L-Pull Ups COMPETITOR A. Alternating EMOM 6 rounds (24min): 1. 15 [...]

ROOKIE A. AMRAP 10min Row 500m Max Reps Deadlifts B. AMRAP 10min Row 500m Max Reps Pull Ups In teams of two for both workouts, one partner rows, the other does max reps, then alternate. INTERMEDIATE A. For time: 30 KB Swings 32/24kg 30 Burpees over the Bar 30 Hang [...]

ROOKIE A. 2 Rounds for time: 50 Wall Ball 20 Knees to Elbows 15 Dips (box) INTERMEDIATE A. EMOM for 5 rounds: 6 Clean & Jerk (tng) B. 3 Rounds for time: Row 500m 30 Air Squats 30 Push Ups COMPETITOR No class for this level [...]

ROOKIE A. EMOM for 20min: 5 Double Unders 3 Push UpsNo class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE A. Weighted Dip 1RM B. 4 Rounds for time: Run 400m 15 Sumo Deadlift High Pulls 40/25kg 10 Push Press 40/25kg (In teams of two, [...]

ROOKIE A. Push Press 3-3-3-1-1-1 Rest 3 min B. AMRAP 12 min 20 KB Swings 15 Box Jumps 10 Step Ups INTERMEDIATE A. Snatch 1RM B. For time: 21 Overhead Squats 50/30kg 42 Sit Ups 15 Overhead Squats 50/30kg 30 Sit Ups 9 Overhead Squats 50/30kg 18 Sit Ups [...]

ROOKIE A. Back Squat 5-5-3-3-1-1 Rest 3 min B. FGB Style for 3 rounds: 2 min Row Calories 2 min Air Squats 2 min Rest INTERMEDIATE Today is a benchmark day, so please log your results to beyond the whiteboard. A. Shoulder Press 1RM B. AMRAP 12 mins: 10 Burpees [...]

ROOKIE A. AMRAP 20min 5 Manmakers 10 Pull Ups 15 Sit Ups INTERMEDIATE A. For time: Row 1000m 100 Wall Ball 20/14lb 45 Power Clean 60/40kg 15 Muscle Ups 45 Power Cleans 60/40kg 100 Wall Ball 20/14lb Row 1000m (In teams of two, only one athlete working at a time, [...]

ROOKIE A. 5 Rounds for time: 100 Jump Rope 12 Push Press 12 Box Jumps 12 Sumo Deadlift High Pull INTERMEDIATE A. Weighted Pull Ups 2-2-2-1-1-1 Rest 3 min B. 5 Rounds for time: 5 Chest to Bar Pull Ups 16 Toes to Bar COMPETITOR A. [...]

ROOKIE A1. High Hang Power Clean 5-5-5 No rest A2. Hang Power Clean 5-5-5 No Rest A3. Front Squat 5-5-5 Rest 3min B. 5 Rounds for time: Row 250m 10 Hang Squat Clean (in teams of 2, one rows, the other HSC, alternate until both members have done 5 rounds each) [...]

ROOKIE A. AMReps 10min: Deadlift Pull Ups Dips (set a clock for 10min and accumulate as many reps as possible of any combination of the 3 movements) INTERMEDIATE A. Front Squat 3-2-1-3-2-1 Rest 3 min B. 21-15-9 Push Press 40/25kg Front Squat 40/25kg Power Clean 40/25kg [...]