ROOKIE A. Front Rack Reverse alternating Lunges 16-16-16-16 Rest 2 min. B. AMRAP 5 min: 10 Parallette Push Ups 20 Split Jumps 30 Double Unders C. AMRAP 5 min: 20 Split Jumps 30 Double Unders 10 Parallette Push Ups D. AMRAP 5 min: 30 Double Unders 10 Parallette Push Ups 20 Split [...]

ROOKIE A. 3 Rounds for time: 15 Front Squats 15 Box Jumps 15 Push Press 15 Pull Ups 15 Snatch 15 Toes to Bar INTERMEDIATE A. Max Reps Kipping Handstand Push Ups B. 3 Rounds for time: 15 Front Squats 40/25kg 15 Box Jumps 24/20” 15 Push Press 40/25kg 15 [...]

ROOKIE A. Max Reps Strict Bar Dips B. Max Reps Strict Pull Ups C. Fore! As many reps in 12 mins as you can of: Clean & Jerk, 4 mins Row (calories), 4 mins Burpee, 4 mins INTERMEDIATE A. Max Reps Strict Bar Dips B. Max Reps Strict Pull Ups [...]

ROOKIE A. Back Squat 6-5-5-5-4 Rest 3 min B. “Anna” 50-40-30-20-10 KB Swings Sit Ups INTERMEDIATE A. Low Bar Back Squat 8-4-2-8-4-2 Loading%:70,75,80,70,75,80 Rest 3min B. “Anna” 50-40-30-20-10 KB Swings 24/16kg Sit Ups ADVANCED A. Low Bar Back Squat 8-4-2-8-4-2 Loading%:70,75,80,70,75,80 Rest 3min B. “Anna” 50-40-30-20-10 KB Swings [...]

ROOKIE A. For time: Run 400m 15 Pull Ups B. Row 500m 15 Thrusters C. Run 400m 12 Pull Ups D. Row 500m 12 Thrusters E. Run 400m 9 Pull Ups F. Row 500m 9 Thrusters Rest 5 minutes between each piece. Sprint each piece. INTERMEDIATE A. For time: Run [...]

ROOKIE A1. Seated DB Press 6-6-6-6 Rest 1 min A2. Bent over DB Row 6-6-6-6 (each arm) Rest 1 min B. 5 Rounds for time: 7 Push Press 6 Overhead Squats 5 Dips INTERMEDIATE A1. Seated DB Press 6-6-6-6 Rest 1 min A2. Bent over DB Row 6-6-6-6 (each arm) [...]

ROOKIE A. 3 Rounds not for time: 8 GHD Sit Ups 6 Chest to Bar Pull Ups 2 Handstand Push Ups B. 10 Rounds for time: 5 Wall Ball 15 Russian Twists 5 Pull Ups INTERMEDIATE A. 3 Rounds not for time: 15 GHD Sit Ups 10 Chest to Bar [...]

ROOKIE A1. Power Clean 3-3-3-3 No rest A2. Push Jerk 3-3-3-3 Rest 2 min. B. Set a running clock for 10min (women do 11 minutes): at min 0: Row 1000m Max Reps Push Ups in remaining time. at min 6min: Row 1000m Max reps push ups in remaining time INTERMEDIATE [...]

ROOKIE A. 6 Rounds for time: 20 Burpee Pull Ups 40 Squats 20 Double Unders *In teams of two, only one person working at a time. Resting partner must hold plank during Burpee pull ups, bottom of squat during air squats (above medball but not sitting) and 2x 15/10kg plate in pinch [...]

ROOKIE A. Back squat 6-6-5-5-5 Rest 3 min D. 3 Rounds for time: Run 400m 30 KB Swings 24/26kg INTERMEDIATE A. Overhead squat 1-1-1-1-1 Rest 2min B. Front squat 1-1-1-1-1 Rest 2 min C. Back squat 1-1-1-1-1 Rest 2 min D. 3 Rounds for time: Run 400m 30 KB Swings [...]