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. AMRAP 20min: 10 Knees to Elbow 15 Pistols (box) 20 Sit Ups 25 Walking Lunges INTERMEDIATE [...]
ROOKIE A. 3 Rounds for time 50 Cal Row 15 Pike Push Ups 15 Double Unders INTERMEDIATE A. “Masters Qualifier Event 3 - 2014” 3 Rounds for time 50 Cal Row 15 Handstand Push Ups 50 Double Unders COMPETITOR No class for this level today / [...]
ROOKIE A. Kettle bell Deadlift 5-5-5-5-5 Rest 2 min B. Diamond Push Ups 20-20 Rest 4 min C. In 4 min: 2 Rounds of: 10 Ring Rows 10 Push Press If successful in the next 4 min: 2 Rounds of: 12 Ring Rows 12 Push Press Continue adding 4 min and 2 [...]
ROOKIE A. AMRAP 6min: Run 200m 10 Box Jump Overs B. 2 min Bent knee L-Sit C. AMRAP 6min: 15 KB Swings 15 Wall Ball D. 2 min Bent knee L-Sit E. AMRAP 6 min: 20 Speed steps 10 Double Unders (there should be roughly 6min rest between A, C and E) [...]
ROOKIE A1. Weighted Dips 5-5-5-5-5 Rest 1 min A2. Weighted Pull Ups 5-5-5-5-5 Rest 1 min B. 10 Rounds for time: 5 Pull Ups 12/10 Row (calories) Rest 1min (please put the effort in to keep each round under 60s effort) INTERMEDIATE A1. Weighted Dips 3-3-3-3-3-3 Rest 1 min A2. [...]
ROOKIE A. 5 Rounds not for time: 2 Strict hanging knee raises 3 Kipping Hanging knee raises 5 Knees to Elbows (try to do these as one complex) B. 42-30-18 Front Squat Burpees (In teams of two, only one person working at a time, partition the reps as needed) INTERMEDIATE [...]
ROOKIE A. Max Handstand hold B. 5 Rounds for time 400m Run 3 Chest to Bar Pull Ups 3 Dips 6 Hang Power Cleans INTERMEDIATE A. Max Handstand walk distance B. 5 Rounds for time 400m Run 5 Muscle Ups 6 Hang Power Cleans 60/40kg COMPETITOR [...]
ROOKIE A. For time: 10 Double Unders 40 KB Swings 10 Double Unders 40 Goblet Squats 10 Double Unders 40 KB Cleans (one arm) 10 Double Unders 40 KB Thrusters (one arm) 10 Double Unders INTERMEDIATE A. KB Snatch 10-10-10-10 (5L/5R) Rest 3min B. For time: 50 Double Unders 50 [...]
Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Push Press 10-8-6-4 B. Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads 10 Deadlifts 15 Box Jumps (use the weight of the set of 6 in part A for B) [...]
ROOKIE A. “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats B. Choose your Goat and spend some time working on it INTERMEDIATE A. “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats B. Choose your Goat and spend some time working on it COMPETITOR No class for [...]