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. Weighted Pull Ups 5-5-5-5-5 B. Alternating EMOM for 7 Rounds (14min): Row 14 Calories 7 Push Ups [...]

ROOKIE A. 5 Rounds for time: 10 Double Unders 15 Burpees 10 Lateral Jumps (over paralletes) INTERMEDIATE A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. 5 Rounds for time: 200m Run 3 Muscle Ups 4 Triple Unders 5 Box Jumps 36/30” [...]

ROOKIE A. 3 Rounds for time: 30 Weighted Alternating Lunges 15 Overhead Squat 30 Walking Lunges (no load) 15 Back Squat INTERMEDIATE A. Snatch 2-2-2-2-2 (1.1 format, not tng) Rest 3min B. AMRAP 12 min: 10 Toes to Bar 10 KB Complex 24/16kg (KB Complex= 2 push ups (hand on [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Deadlift 3-3-3-3 Rest 3min B. 3 Rounds for time: 400m Run 15 Deadlifts 10 Dragon Flags INTERMEDIATE A. “Blake” 4 rounds for time of: Overhead Walking Lunge With Plate, 45 lbs, 100 ft 30 Box [...]

ROOKIE A. 9 Rounds for time: 10 Pull ups (use a jump) 10 Medball Clean to Wall Ball 100m Run with Medball (in teams of two, only one athlete working at a time, share the load as needed) INTERMEDIATE A. Power Clean 2-2-2-2-2 Rest 2 min Loading 87.5% B. For [...]

ROOKIE A. AMRAP 20min: 40 DB Snatch 10 Box Jumps 30 DB Snatch 20 Box Jumps 20 DB Snatch 30 Box Jumps 10 DB Snatch 40 Box Jumps INTERMEDIATE A. Shoulder Press 3-3-3-2-2-2 Rest 2 mn B. 15-10-5 Thrusters 50/30kg Chest to Bar Pull Ups - - - 5-10-15 Pull [...]

ROOKIE A. For time: Row 750m Rest 3 min 20 Front Squats Rest 3 min Row 500m Rest 2 min 20 Front Squats Rest 2 min Row 250m Rest 1 min 20 Front Squats (The Front squats should be unbroken, as heavy as you can manage for 20 reps. If in doubt, [...]

ROOKIE A. Clean and Jerk 5-5-5-3-3-3 Rest 3 min B. AMRAP 12min: Row 150m 10 Squat Thrusts (as a team of two, one athlete working at a time, each athlete performs 6 minutes of the AMRAP, the second athlete continues the AMRAP where the first athlete finished) INTERMEDIATE A1. Snatch [...]

ROOKIE A. Back Squat 5-5-5-5 Rest 3 min B. Alternating EMOM for 6 Rounds (12min total): 15 KB Swings 10 Push Ups INTERMEDIATE A. 3 Rounds for time: 20 MedBall Cleans 20/14lb 10 Weighted Pull Ups 20/14lb 5 Weighted Toes to Bar (Medball to Bar) 20/14lb 800m Run with Medball [...]

ROOKIE A. Power Snatch 3-3-3-3-3 Rest 3 min B. AMRAP 7 min: 3 Power Snatch 9 Wall Ball INTERMEDIATE A. Back Squat 4-4-4-3-3-3 Rest 3min B. Set a Running Clock for 12 min: 1min KB Swings 32/24kg 1min Sit Ups 2min KB Swings 32/24kg 2min Sit Ups 3min KB Swings [...]