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[...]

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[...]

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 &[...]

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[...]

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.[...]

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[...]

CF LEMAN VICH ROOKIE A. 10 minute Cindy AMRAP 10 min 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A. Front Squat 4-4-3-3-2-2 Rest 2-3[...]

CF LEMAN VICH ROOKIE Any workout from the ‘Power Lifts’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Power Lifts’ category of benchmarks on[...]

CF LEMAN VICH ROOKIE A. Alternating EMOM for 7 Rounds (21 minutes): 3 Front Squats 7 Handstand Push Ups 3 Strict L Pull Ups INTERMEDIATE A.[...]

CF LEMAN VICH ROOKIE A. AMRAP 30min: Run 400m Row 20/15 cal INTERMEDIATE A. 3 Rounds not for time: 50 Sit Ups 50s L-Sit B. 5[...]

CF LEMAN VICH ROOKIE A. AMRAP 8min: 12 Deadlifts 12 DB Push Press INTERMEDIATE A. Weighted Pull Ups 4-4-4-4 No Rest A2. Bent Over Barbell Rows[...]

CF LEMAN VICH ROOKIE A. 3 Rounds for time: Run 400m 20 Hang Squat Cleans INTERMEDIATE A. 3 Position Snatch 5-4-3-2-1 Rest 2 min B. For[...]

CF LEMAN VICH ROOKIE A. Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 75 lb. (reps) Box jumps, 20-inch[...]

CF LEMAN VICH ROOKIE Any workout from the ‘endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘endurance’ category of benchmarks on Beyondthewhiteboard. [...]

CF LEMAN VICH ROOKIE A. For time: 50 Cal Row 50 Power Cleans 50 Dips 50 Cal Air Bike 50 Front Squats 50 Push Press INTERMEDIATE[...]

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 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[...]

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[...]

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[...]

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[...]