ROOKIE A. Back Squat 5-5-3-3-1-1 Rest 3 min B. FGB Style for 3 rounds: 2 min Row Calories 2 min Air Squats 2 min Rest INTERMEDIATE Today is a benchmark[...]

ROOKIE A. AMRAP 20min 5 Manmakers 10 Pull Ups 15 Sit Ups INTERMEDIATE A. For time: Row 1000m 100 Wall Ball 20/14lb 45 Power Clean 60/40kg 15 Muscle Ups 45[...]

ROOKIE A. 5 Rounds for time: 100 Jump Rope 12 Push Press 12 Box Jumps 12 Sumo Deadlift High Pull INTERMEDIATE A. Weighted Pull Ups 2-2-2-1-1-1 Rest 3 min B.[...]

ROOKIE A1. High Hang Power Clean 5-5-5 No rest A2. Hang Power Clean 5-5-5 No Rest A3. Front Squat 5-5-5 Rest 3min B. 5 Rounds for time: Row 250m 10 Hang Squat[...]

ROOKIE A. AMReps 10min: Deadlift Pull Ups Dips (set a clock for 10min and accumulate as many reps as possible of any combination of the 3 movements) INTERMEDIATE A. Front[...]

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. [...]

ROOKIE A. 5 Rounds for time: 10 Double Unders 15 Burpees 10 Lateral Jumps (over paralletes) INTERMEDIATE A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side[...]

ROOKIE A. 3 Rounds for time: 30 Weighted Alternating Lunges 15 Overhead Squat 30 Walking Lunges (no load) 15 Back Squat INTERMEDIATE A. Snatch 2-2-2-2-2 (1.1 format, not tng) Rest[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Deadlift 3-3-3-3 Rest 3min B. 3 Rounds for time: 400m Run 15 Deadlifts 10 Dragon Flags [...]

ROOKIE A. 9 Rounds for time: 10 Pull ups (use a jump) 10 Medball Clean to Wall Ball 100m Run with Medball (in teams of two, only one athlete working at a[...]

ROOKIE A. AMRAP 20min: 40 DB Snatch 10 Box Jumps 30 DB Snatch 20 Box Jumps 20 DB Snatch 30 Box Jumps 10 DB Snatch 40 Box Jumps INTERMEDIATE A.[...]

ROOKIE A. For time: Row 750m Rest 3 min 20 Front Squats Rest 3 min Row 500m Rest 2 min 20 Front Squats Rest 2 min Row 250m Rest 1 min 20[...]

ROOKIE A. Clean and Jerk 5-5-5-3-3-3 Rest 3 min B. AMRAP 12min: Row 150m 10 Squat Thrusts (as a team of two, one athlete working at a time, each athlete performs 6[...]

ROOKIE A. Back Squat 5-5-5-5 Rest 3 min B. Alternating EMOM for 6 Rounds (12min total): 15 KB Swings 10 Push Ups INTERMEDIATE A. 3 Rounds for time: 20 MedBall[...]

ROOKIE A. Power Snatch 3-3-3-3-3 Rest 3 min B. AMRAP 7 min: 3 Power Snatch 9 Wall Ball INTERMEDIATE A. Back Squat 4-4-4-3-3-3 Rest 3min B. Set a Running Clock[...]

ROOKIE A. For time: 500m Row 25 Burpees 25 Knees to Elbows 25 Pike Push Ups 800m Run (In teams of 4, only one athlete working at a time. Each athlete starts[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 3 Rounds for time: 30 Air Squats 7 Dips 10 Hang Power Cleans INTERMEDIATE A.[...]

ROOKIE A. Shoulder Press 3-3-3-3-3 Rest 3 min B. 12 min AMRAP: 21 Sit Ups 15 DB Step Ups 9 Push Ups INTERMEDIATE A. Behind the neck Snatch Grip Push[...]

ROOKIE A. “Ball Medicine” 5 Rounds for time: Run 200m (with Med Ball) 15 Med Ball Sit Ups 10 Med Ball Pull Ups 5 Med Ball Dips Run 200m (with Med Ball)[...]

ROOKIE A. Every 3 minutes on the minute for 6 Rounds: 200m Run 15 Double Under INTERMEDIATE A. Overhead Lunges 8-8-8-8 (each leg) Rest 2min B. 21-15-9 Pull Ups Push[...]

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. [...]