ROOKIE A. Hang Power Clean 8-8-8-8 Rest 2 min B. 5 Rounds for time: 10 Deadlifts 10 Push Ups 10 Toes to Bar INTERMEDIATE A. 3 Rounds not for time:[...]

ROOKIE A. Push Press 10-8-10-8-10 Rest 2 min B. 3 Rounds for time: 6 Manmakers 10 Burpees 14 Lateral Box Jumps INTERMEDIATE A. Overhead Squat 8-6-4-8-6-4 Rest 2 min B.[...]

ROOKIE A. Alternating EMOM for 6 Rounds (30min) 5 Weighted Pull Ups 10 Double Unders 5 Push Jerks 20 Split Jumps 10 Calorie Row INTERMEDIATE A. Weighted Pull Ups 8-8-8-8-8[...]

ROOKIE A. Deadlift 10-10-10-10 Rest 3 min B. For time: 30 Squat Clean INTERMEDIATE A. Back Squat 8-8-8-8-8 Rest 2 min B. “Siberia” For time: 150 KB Swings 24/16kg (russian)[...]

ROOKIE A. 5 Rounds for time: Run 400m 15 Push Press INTERMEDIATE A. “The Running Dead” 5 Rounds for time: 10 Chest to Bar Pull Ups 20 Push Ups 30[...]

ROOKIE A1. Bent Over DB Row 8-8-8 Rest 30s A2. Trap 3 Raise 12-12-12 Rest 30s A. AMRAP 3 min: KB Complex: 3 Sumo Deadlift High Pull+6 KB Swings+6 Goblet Lunges Rest[...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 12-12-12-12 Rest 2 min B. For time: Row 500m 21 Pistols Row 400m 18 Pistols[...]

ROOKIE A. FGB Style for 3 Rounds: 60s Power Snatch 60s Mountain Climbers 60s Box Jump 60s Grass Hoppers 60s Overhead Squats INTERMEDIATE A. 3 Rounds not for time: 3[...]

ROOKIE A. Deadlift 12-12-12-12 Rest 2 min B. 21-18-15 Burpees Speed Steps (x2, right leg count) INTERMEDIATE A. Push Press 1RM B. AMRAP 15min: 15 Calorie Row 10 Box Jumps[...]

ROOKIE A. Cindy AMRAP 20min 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A1. Power Snatch 1-1-1-1-1-1 No rest A2. Snatch Balance 1-1-1-1-1-1 No rest A3. Squat Snatch 1-1-1-1-1-1[...]

ROOKIE A. Press 5-3-1-5-3-1 Rest 3 min B. For time: 60 Row Calories C. For time: 30 Handstand Push Ups INTERMEDIATE A. “Chris Abattu” AMRAP 20min: 20 Calories Row 10[...]

ROOKIE A. 5 Rounds for time: 12 Wall Ball 6 Front Squat 3 Thruster INTERMEDIATE A. Weighted Dips 5-3-1-5-3-1 B. 5 Rounds for time: Run 400m 6 Muscle Ups [...]

ROOKIE A. AMRAP 20min: 15 Kettlebell Swings 10 Weighted Sit Ups (KB) 15 Double Unders INTERMEDIATE A. Push Press 1-1-1-1-1 Rest 2 min B. AMRAP 20min: 15 Calorie Row 10[...]

ROOKIE A. 6 Rounds for time: 500m Row AMRAP: 10 Supine Ring Rows 10 Ring Dips (In teams of two, both athletes are working at the same time, rotation is determined by[...]

ROOKIE A. Back Squat 5-3-1-5-3-1 Rest 3 min B. AMRAP 12 min: 20 Air Squats 10 Box Jumps 10 Push Press INTERMEDIATE A. “The Walking Dead” 5 Rounds for time:[...]

ROOKIE A. 4 Rounds for time: 15 Knees to Elbow 10 Sumo deadlift High Pull 5 Power Snatch INTERMEDIATE A. Hang Power Clean 2-2-2-1-1-1 Rest 3min B. 3 Rounds for[...]

ROOKIE A. Weighted Pull Ups 5-5-5-5-5 (@3010) Rest 3 min B. Alternating EMOM for 5 Rounds Row 12/10 Calories 6 Pull Ups (unbroken) 12 Push Ups (strict) INTERMEDIATE A. Weighted[...]

ROOKIE A. For time: 30 Manmakers INTERMEDIATE A. For time: 30 Snatch 50/30kg (Run 400m each time you break the Snatches - scale the load so that you can get[...]

ROOKIE A. For time: 30 Manmakers INTERMEDIATE A. For time: 30 Snatch 50/30kg (Run 400m each time you break the Snatches - scale the load so that you can get[...]

ROOKIE A. 3 Rounds for time: 400m Run 20 Ground to Overhead (plate) INTERMEDIATE A. 3 Rounds not for time: 60s Plank Hold 60s Side Plank (Left) 60s Handstand Hold[...]