Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE Same as All Levels INTERMEDIATE A. "Fight Gone Bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 [...]

ROOKIE A. 7x3min AMRAP Repeats: 5 Pike Push Ups 10 Burpees 20 Split Jumps 40 Mountain Climbers (rest 2 min between AMRAPs, continue the AMRAP where you left off) INTERMEDIATE A. 10x3min AMRAP Repeats: 5 Handstand Push Ups 10 Burpees 20 Split Jumps 40 Mountain Climbers (rest 2 min between [...]

ROOKIE A. 3 Rounds not for time: 20 Wall Runs 15 T-Planks 10m Animal Crawl (animal crawl: bear crawl, alligator crawl, inch worm) B. 21-18-15-12-9-6-3 KB Swings Sit Ups Run 200m (run 200m after each round) INTERMEDIATE A. Alternating EMOM for 12min: 10 Deadlifts 10 Banded Good Mornings 10 Supine [...]

ROOKIE A. 4 Rounds for time: Row 400m Overhead KB Hold (in teams of 2, A rows B holds then switch, 2 rounds per athlete) B. 4 Rounds for time: Row 400m Front Rack KB Hold (in teams of 2, A rows B holds then switch, 2 rounds per athlete) C. 4 [...]

ROOKIE A. Complete as much as possible in 20 minutes of:
10 Ring Rows
20 Push-ups
30 Squats
15 Ring Rows
30 Push-ups
45 Squats
20 Ring Rows
40 Push-ups
60 Squats
25 Ring Rows
50 Push-ups
75 Squats B. Accumulate 2min in an L-Sit INTERMEDIATE A. "Cindy XXX" Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 [...]

ROOKIE A. 4 Rounds for time: Run 400m 21 Dumbbell Snatch B. 4 Rounds for time: Row 500m 21 Overhead Walking Lunges INTERMEDIATE A. 5 Rounds for time: Run 400m 21 Dumbbell Snatch 20/15kg B1. 1 Arm DB Overhead Squat (each arm) 6-6-6 No rest B2. 1 Arm DB Push [...]

ROOKIE A. 3 Rounds not for time: 8 Pike Push Ups 8 Knees to Elbows 16 Double Unders (scale the PPU and KTE such that 8 reps can be completed unbroken) B. Tabata (4min at each station): Kettle bell Swings Box Jumps Air Squats C. EMOM for 6min: Run 200m [...]

ROOKIE A. 3 Rounds for time: 6 Thrusters 60/40kg 16 Push Ups C. 2 Rounds FGB Style: 1min Burpees 1min Sit Ups D. 3 Rounds for time: 6 Power Cleans 16 Push Ups E. 2 Rounds FGB Style: 1 min Grasshoppers 1 min Split Jumps INTERMEDIATE A. E2MOM for 12 [...]

Here we are! The start of our Look Good Naked programming! Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. For time: Row, 2 km 50 Wall Balls, 20 lbs Row, 1 km 35 Wall Balls, 20 lbs Row, 500 m 20 Wall Balls, 20 [...]

ROOKIE A. For time and reps: Run 400m Max Reps Power Snatch Run 400m Max Reps Push Press Run 400m Max Reps Front Squats (in teams of 2, partners alternate tasks, time of run determines rotation) INTERMEDIATE A. Overhead Squat 2-2-2-2-2-2-2 Rest 2min B. For time and reps: Run 400m [...]