Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. 100 Burpees for time B. 3 min AMReps max double Unders INTERMEDIATE A. 100 Burpees for time B. 3 min AMReps max double Unders CF LEMAN NYON [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 100 Speed Steps 10 Front Squats 10 Handstand Push Ups INTERMEDIATE A. Weighted Pull Ups 7-6-5-7-6-5 Rest 2 min B. Row 1000m 60 Sit Ups Row 750m 40 Sit Ups Row 500m 20 Sit Ups (split class [...]

CF LEMAN VICH ROOKIE A. 21-15-9 Clean and Jerk Knees to Elbow INTERMEDIATE A. Thruster 6-6-6-6 Rest 2 min B. Grace 30 Clean & Jerk 60/40kg (squat cleans!) CF LEMAN NYON A. 21-15-9 Clean and Jerk Knees to [...]

CF LEMAN VICH ROOKIE A. For time: Run 400m 15 Power Snatch Run 400m 12 Power Snatch Run 400m 9 Power Snatch INTERMEDIATE A. Nicolai’s Iron Belt - 5min 30s Plank 30s Side Plank (left) 30s Side Plank Star (left) 30s Side Plank (right) 30s Side [...]

CF LEMAN VICH ROOKIE A. DB Press 8-8-8-8 Rest 2min B. 5 Rounds for time: 10 L-Pull Ups 20 KB Swings INTERMEDIATE A. Snatch High Pull 7-7-6-5-5 Ret 2 min B. AMRAP 20min: 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk [...]

Skill day, today you will spend the majority of the class working on one skill. ROOKIE Med Ball Clean A. 2x Rounds of 2 min each (8min total): AMRAP 2min: 15 Box Jumps 20 Med Ball Cleans AMRAP 2min Row Max Calories (There is no rest between the AMRAPs) [...]

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. CF LEMAN NYON No class for this location today / Pas de cours pour [...]

CF LEMAN VICH ROOKIE A. Power Clean 7-6-5-6-7 Rest 2 min B. 3 Rounds for time: 25 Sit Ups 15 Power Cleans INTERMEDIATE A. 3 Rounds not for time: 12 GHD Sit Ups 6 Tyre Flips 3 L-Pull ups (@3131) B. Tabata: Air Bike for Calories [...]

CF LEMAN VICH ROOKIE A. “Freddy Friday” AMRAP 13min: Run 200m 13 Back Squats INTERMEDIATE A. Overhead Squat 7-7-7-7 Rest 3min B. “Freddy Friday” AMRAP 13min: Run 200m 13 Back Squats 60/40kg CF LEMAN NYON A. “Freddy Friday” [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: 15 Deadlift 15 Push Ups 5 Handstand Push Ups INTERMEDIATE A1. Shoulder Press 7-7-6-6 Rest 1 min A2. Supine Ring Row 7-7-6-6 Rest 1 min B. 21-18-15-12-9-6-3 Box Jumps 24/20” Toes to Bar Deadlifts 80/55kg [...]