CF LEMAN VICH ROOKIE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Bodyweight Metcon’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
CF LEMAN VICH ROOKIE A. AMRAP 20min: 5 Front Squats 10 Hang Power Clean 15 Box Jump Overs INTERMEDIATE A. “Kryptonite” FGB Style for 2 Rounds: 2min Ski Erg Calories 2min D-Ball Over the Shoulder 2min Air Bike Calories 2min Med Ball to Bar 2min Run [...]
CF LEMAN VICH ROOKIE A. 2 Rounds for time: 10 Push Ups 50 Speed Steps 10 Shoulder Press 50 Speed Steps 10 Push Press 50 Speed Steps 10 Push Jerks 50 Speed Steps INTERMEDIATE A. Handstand Walk Practice B. AMRAP 20min: 99 Double Unders 33m Walking [...]
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. CF LEMAN VICH ROOKIE A. 3 Rounds for time: 30 Alternating Pistols 15 Deadlifts INTERMEDIATE A. 10 [...]
CF LEMAN VICH ROOKIE A. 8 Rounds for time: Row 500m 20 Knees to Elbows 20 Dips (in teams of 2, alternating tasks) INTERMEDIATE A. AMRAP 5min: 5 Thrusters 40/25kg 5 Ring Dips B. AMRAP 5min 15 Air Squats 3 Muscle Ups ADVANCED Phase: [...]
CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Wall Ball 20 KB Swings 15 Pull Ups INTERMEDIATE A. Weighted Pull Ups 5-5-5-5 Rest 2 min B. 21-15-9 DB Snatches 22.5/15kg Burpees over the DB L-Pull Ups ADVANCED Phase: Open Prep Week :4 [...]
CF LEMAN VICH ROOKIE A. AMRAP 8min: 20 Double Unders 20 Sit Ups INTERMEDIATE A. Front Squat 5-3-1-1 Rest 3min B. Death by BW Front Squats C. Death by Ring Push Ups ADVANCED Phase: Open Prep Week :4 A. Muscle Clean and Press 8-8-8 [...]
CF LEMAN VICH ROOKIE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]
CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Fight Gone Bad Style for 5 Rounds: 1min Kettlebell Swings 1min Box Jumps, 24 in 1min Push Ups 1min Rest INTERMEDIATE There are no Intermediate classes today in Vich. We are [...]
CF LEMAN VICH ROOKIE A. Tabata: Row Calories Rest 1 min Burpees Rest 1 min Sit Ups INTERMEDIATE A. Viking Hardcore 5 Rounds: 30s Plank 30s Superman Hold 30s Side Plank Right 30s Side Plank Left 30s Hollow Hold 30s Sit Ups B. FGB Style for [...]
