CF LEMAN VICH ROOKIE A. Deadlift 5-5-5-3-3-3 Rest as needed B. AMRAP 5 min 10 Deadlifts 10 Handstand Push Ups INTERMEDIATE A. Back Squat 3-3-3-3-3 Rest 3 min B. 4 Rounds for time: 50m Weighted Lunges 2x 20/15kg 350m Farmers Walk 2x 20/15kg ADVANCED [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: 12 Hang Power Clean 6 Push Jerk INTERMEDIATE A. DB Push Press 5-5-5-5 Rest as needed B. “DB DB Double” 3 Rounds for time and Reps: 400m Run 1 min Max Reps DB Shoulder to Overhead 20/15kg [...]

CF LEMAN VICH ROOKIE A. Row 2k for time INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Row 2k for time ADVANCED Phase: Oly Week :3 Low NME Score -1 High NME Score +1 A. Snatch off blocks 3-3-3-3-1 Rest [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 200m 10 Burpees to 6” above reach Run 200m 5 Burpees to 8” above reach INTERMEDIATE A. Sumo Deadlift 3-3-3-3 Rest 3 min B. 4 Rounds for time: 20 Sumo Deadlift High Pulls 60/40kg 20 Toes [...]

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. Every 6 min on the minute for 4 Rounds (24 min) Run 400m 30 KB Swings 20 Box Jumps (goal is to have about 4 minutes work/2 minutes rest each interval) INTERMEDIATE A. Weighted Lateral Step Ups 8-8-8-8 (each leg) Rest [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 10 Snatch 30 Wall Ball (workout following the Tabata protocol: 20sec on/10sec off) INTERMEDIATE A. Clean & Jerk Ladder 15 Reps @ 50% 15 Reps @ 60% 15 Reps @ 70% 15 Reps @ 80% 15 Reps [...]

CF LEMAN VICH ROOKIE A. 21-15-9 Knees to Elbow Walking Lunges (x2) B. 21-15-9 Sit Ups (x2) Burpees INTERMEDIATE A1. Back Lever 5x max effort Rest 30s A2. Front Lever 5x max effort Rest 1 min B. For time: Row 500m 75 Passthroughs 75 Up-downs Row [...]

CF LEMAN VICH ROOKIE A. AMRAP 12min: 12 Deadlifts 9 Calorie Row 6 Handstand Push Ups INTERMEDIATE A. Hang Power Snatch 4-3-4-3-4-3 Rest 2 min B. Set a running clock for 12 minutes: 3 minutes Max Single Unders 3 Minutes Max Push Ups 2 minutes Max [...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Front Squat A. 10 Rounds for time 2 Front Squat 10 Double Unders INTERMEDIATE Split Jerk A. Tabata Split Jerk 60/40 kg Front Squat 70/50 kg Deadlift [...]