CF LEMAN VICH ROOKIE Push Ups A. AMRAP 8 min: 2 Push Ups 2 Sit Ups 2 Kettlebell Swings (+ 2 reps each round - Round 2: 4,4,4 R3: 6,6,6 etc) INTERMEDIATE Skill day, today you will spend the majority of the class working on one [...]

CF LEMAN VICH ROOKIE A. AMRAP 10min: 10 Goblet Squats 20 Double Unders 10 Burpees INTERMEDIATE A. Turkish Get Up 4-4-3-3-3 (each side) B. DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 [...]

CF LEMAN VICH ROOKIE A. FGB Style for 3 Rounds: 1min Wall Ball 1min Sumo Deadlift High Pull 1min Box Jumps 1min Row Calories 1min Rest INTERMEDIATE A. Press 1RM B. 3 Rounds for time 9 Handstand Push Ups 18 DB Overhead Walking Lunges 2x20/15kg 27 [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Speed’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Speed’ 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. 3 Rounds for time: 100 Mountain Climbers 25 Double Unders 25 KB Swings INTERMEDIATE A. Deadlift 1RM B. 3 Rounds for time 8 Deadlifts 120/80kg 40 Sit Ups 80 Double Unders ADVANCED No class for this level today / Pas [...]

CF LEMAN VICH ROOKIE A. Alternating EMOM for 10min: 15 Burpees 15 Thrusters INTERMEDIATE A. For time: 100 Chest to Bar Pull Ups 100 Handstand Push Ups 100 Toes to Bar 100 Pistols (in teams of two, resting partner must hold: bottom of squat during C2B, [...]

CF LEMAN VICH ROOKIE A. AMRAP 9min 9 Deadlifts 19 Jumping Chest to Bar Pull Ups 9 Knees to Elbows INTERMEDIATE A. Back Squat 1RM B. Row 8000m (in teams of two, share the m as needed but not more than 1000 each at a time) [...]

CF LEMAN VICH ROOKIE A. Front Squat 3RM B. Push Press 3RM INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Clean and Jerk 1RM ADVANCED Phase: Oly Week :5 Low NME Score -1 High NME Score +1 A. Hang Power [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 50 Weighted Walking Lunges 20 Dips 10 Snatch INTERMEDIATE A. 3 Rounds not for time: 8 Around the worlds (gymnastics) 8 Strict Knees to Elbows 80s FLR on rings B. 4 Rounds for time: 20 Box Jumps [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 25 Calorie Row 20 Push Press (increase the load on the push press each round. In teams of two, both athletes working at the same time one on the row, the other on the push press) INTERMEDIATE [...]