CF LEMAN VICH ROOKIE A. 9-15-21 Overhead Squats Pull Ups INTERMEDIATE A. Push Press 5-5-4-4-3-3 Ret 2 min B. 21-15-9 Handstand Push Ups Muscle Ups CF LEMAN NYON A. 9-15-21 Overhead Squats Pull Ups CF LEMAN EAUX-VIVES [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Row 500m Run 200m with Medball 100 Speed Steps 20 Double Unders INTERMEDIATE A. Back Squat 5-4-3-5-4-3 Rest 3 min B. AMRAP 16min 16 Single arm DB OHD walking lunges 22.5/15kg 16 Single Arm DB Snatches Left [...]

CF LEMAN VICH ROOKIE A. FGB Style for 5 Rounds (30min): 1 min Burpees 1 min Rest 1 min Clean and Jerk 1 min Rest 1 min Sit Ups 1 min Rest INTERMEDIATE A. Sumo Stance Deadlift 4-4-4-4-4 Rest 2 min B. “Sham” 7 Rounds for [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 30 Wall Ball Shots 30 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 10 Trap 3 Raises 10 DB External Rotations 10 DB Bent over Rows (each side) B. For time: 21 Thrusters 40/25kg [...]

CF LEMAN VICH ROOKIE A. 3xAMRAP 4 min: Row 100m 10 Hang Power Snatch Rest 3-4min between AMRAPs Restart the AMRAP each time INTERMEDIATE A1. Hang Power Clean 3-3-3-3 No Rest A2. Power Clean 5-5-5-5 Rest 2min B. For time: Run 800m 40m Handstand Walk 10 [...]

CF LEMAN VICH ROOKIE A. For time: Row 42,195m (In teams of 5, share the load as needed). INTERMEDIATE Rowathon A. For time: Row 42,195m (In teams of 5, share the load as needed). CF LEMAN NYON No [...]

CF LEMAN VICH ROOKIE A. AMRAP 8min 8 Power Snatch 16 Sit Ups 8 Shoulder to Overhead INTERMEDIATE A. 3 Rounds not for time: 6 Weighted Pull Ups 6 BTN Snatch grip press from the Squat 6 Skin the cats (straight arm) B. AMRAP 20 min: [...]

CF LEMAN VICH ROOKIE A. AMRAP 20min 5 Goblet Squats 5 Pull Ups 10 Push Ups 15 Air Squats (Each Round increase the load of the goblet squats) INTERMEDIATE A. Sumo Deadlift 5-5-5-5-5 Rest 2 min B. AMRAP 20min: Row 300m 20 Push Ups 10 Deadlift [...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 200m Farmer Carry 100 Speed Steps (right leg count) 50 KB Swings 25 Toes to Bar INTERMEDIATE A. BB Complex 2-2-2-2 Rest 3 min (Complex: Power Clean+2 Squat Cleans+1 Split Jerk) B. 4 Rounds for time: 28 [...]

CF LEMAN VICH ROOKIE A. 3 rounds for time: 10 Dips 10 Squat Cleans 20 Box Jumps INTERMEDIATE A. Viking Hardcore (9min version) 3 Rounds of: 30s Plank 30s Superman 30s Side Plank (15s star) 30s Side Plank (15s star) 30s Hollow Hold 30s Max Sit [...]