ROOKIE A. 3 Rounds for time: Run 800m 12 Pull Ups 24 Double Unders INTERMEDIATE A. “Triple 3” For time: Row 3,000 meters 300 double-unders Run 3 miles COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. 4x 3min AMRAP Repeats: 6 Deadlifts 6 Hang Power Clean 6 Push Press Rest 1 min between AMRAPs. Continue the AMRAP where you left off. INTERMEDIATE A1. Weighted Mountain Climber Pull Ups 4-4-4-4 Rest 30s A2. One Arm Push Ups 4-4-4-4 (each arm) Rest 1min B. 3 Rounds [...]

ROOKIE A. AMRAP 20min: 10 Thrusters 10 Sumo DL High Pull 10 Sit Ups INTERMEDIATE A. Back Squat 5-5-5 Rest 2 min B. Back Squat 1xMax Reps at 85% of 1RM C. 3 Rounds for time: 300m Row 20 Box Jumps 24/20” 10 Handstand Push Ups [...]

ROOKIE A. Overhead Squat 5-5-3-3-3-3 Rest 2min B. For time: 100 Burpees INTERMEDIATE A. 21-15-9 Snatch 40/25kg Burpees over the bar Hang Power Cleans 40/25kg Pull Ups Deadlifts 40/25kg Push Ups COMPETITOR A. Weighted Pull Ups (mountain climber grip) 6-4-2-6-4-2 Rest 2min B. FLR on Rings [...]

ROOKIE A. AMRAP 12min: 6 Pull Ups 12 Hang Power Snatch 24 Air Squats INTERMEDIATE A. Shoulder Press 6-6-5-5-5 Rest 2 min B. 5 Rounds for time: 400m Run 15 MedBall Cleans 20/14 COMPETITOR No class for this level today / Pas de cours pour ce [...]

ROOKIE A. Push Press 5-5-5-3-3-3 Rest 2min B. 3 Rounds for time: 200m Run 10 Push Press 20 Split Jumps INTERMEDIATE A. Alternating EMOM for 3 Rounds: 10 DB Side Bends (right) 50s Side Plank (Left) 10 DB Side Bends (Left) 50s Side Plank (Right) B. FGB Style for 4 [...]

ROOKIE A. FGB Style for 5 Rounds: 1min Row (Calories) 1min KB Swings 1min Push Ups 1min Rest INTERMEDIATE A. Hang Power Clean 6-6-6-5-5 Rest 2min B. AMRAP 20min: 250m Row 20 Thrusters 20/15kg *In teams of two, partners alternate whole rounds COMPETITOR No class for [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Handstand Practice B. For time: 50 Ring Row 50 Shoulder Press 50 Knees to Elbows INTERMEDIATE A. Helen 3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups. [...]

ROOKIE A. Front Squat 5-5-5-5-5 B. 5 Rounds for time: 400m Run 20 Wall Ball . INTERMEDIATE A. Overhead Squat 6-6-6-6-6 Rest 2 min B. AMRAP 7min 10 Power Cleans 60/40kg 10 Ring Dips (rest at least 7min between amraps) C. AMRAP 7min 10 Snatch 40/25kg 10 Push Ups [...]

ROOKIE A. Deadlift 5-5-5-5-5 B. AMRAP 6 min: 6 Deadlift 12 Double Unders C. AMRAP 6 min: 6 Double Unders 12 Kettlebell Swings INTERMEDIATE A. Alternating EMOM for 3 rounds: 8 Supine Ring Rows 60s Plank 20 Hollow Rocks B. “Thierry V2” AMRAP 15min 15 Wall Ball 20/14 to 10/9ft [...]