Workout Of the Day ROOKIE / ALL LEVELS A. 21-18-15-12-9-6-3 Power Clean Row Calories In teams of 2, one on the power cleans one on the rower. The athlete performing the power cleans must ‘match’ the calories of the rower. INTERMEDIATE A. Viking Hardcore (9min version) [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 8-8-8-8-8 Rest as needed B. EMOM for 15min: 10 Burpees AFAP INTERMEDIATE A. Handstand Walk Practice B. For time: 10m Handstand Walk 10 Toes to Bar 10 Deadlifts 10m Handstand Walk 12 Toes to Bar 12 [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘light metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘light metcon’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 7 Clusters 7 Muscle Ups INTERMEDIATE A. 5 Rounds for time: 25 Pull Ups 10m Front Rack Lunges 32/24kg 25 Push Ups 10m Front Rack Lunges 32/24kg NEWS / INFOS  No special [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: Run 800m 100m Front Rack Carry 40 Air Squats INTERMEDIATE A. Shoulder Press 8RM (min 3 attempts) B. For time: 30 Cal Row 20 Burpee Box Jump Overs 30/24” 10 One arm KB [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 15-12-9 Push Press Pull Up Burpee over the Bar Knees to Elbow INTERMEDIATE A. 3 Rounds for Quality 5-10 Sphinx Push Ups 50 Unbroken Double Unders 5-10 Wall Ball 2-fer-1's B. 21-15-9 Handstand Push Ups Toes to [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Complex: 5-5-5-3-3 Rest as needed (Complex = Hang Squat Clean + Front Squat + Split Jerk) INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Clean and Jerk A. Complex: [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 2x AMRAP 4 minutes: 20 Double Unders 5 Overhead Squats Rest 4 min INTERMEDIATE A. Snatch to Plates 7-7-7-7-7 Rest as needed (jump and land on plates - Torokthiy) B. 3 Rounds for time: Row 250m 12 [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Back Squat 3-3-3-3-3-3-3-3-3-3 Rest 45s B. 5 Rounds: Row 250m Rest as needed INTERMEDIATE A. Row 1000m TT B. Quarter Gone Bad 5 Rounds for total reps: 15s Thrusters 135lb 45s Rest 15s Weighted Pull Ups 50lb [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘heavy’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]