ROOKIE A. 15 Overhead Squats - - - 5 Rounds: 8 Plate Press 8 Plate Ground to Overhead - - - 15 Overhead Squats INTERMEDIATE A. Alternating EMOM for 5[...]

ROOKIE A. 4 Rounds for time: 7 Hang Power Snatch 14 Burpees INTERMEDIATE A. 3 Rounds not for time: 10s Front Lever 20s Hollow Hold 10s Back Lever B. 5[...]

ROOKIE A. For time: Row 1000m 20 Push Press 30 Box Jumps 40 Wall Ball INTERMEDIATE A. Front Squat 5-5-5-4-4-4 Rest 2 min B. 10 Rounds for time: 15 Push[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. “Tabata” Squats Sit Ups Push Ups *Scored as total of lowest intervals INTERMEDIATE A. “Grace”[...]

ROOKIE A. 3 Rounds for time: Run 800m 12 Pull Ups 24 Double Unders INTERMEDIATE A. “Triple 3” For time: Row 3,000 meters 300 double-unders Run 3 miles [...]

ROOKIE A. 4x 3min AMRAP Repeats: 6 Deadlifts 6 Hang Power Clean 6 Push Press Rest 1 min between AMRAPs. Continue the AMRAP where you left off. INTERMEDIATE A1. Weighted[...]

ROOKIE A. AMRAP 20min: 10 Thrusters 10 Sumo DL High Pull 10 Sit Ups INTERMEDIATE A. Back Squat 5-5-5 Rest 2 min B. Back Squat 1xMax Reps at 85% of[...]

ROOKIE A. Overhead Squat 5-5-3-3-3-3 Rest 2min B. For time: 100 Burpees INTERMEDIATE A. 21-15-9 Snatch 40/25kg Burpees over the bar Hang Power Cleans 40/25kg Pull Ups Deadlifts 40/25kg Push[...]

ROOKIE A. AMRAP 12min: 6 Pull Ups 12 Hang Power Snatch 24 Air Squats INTERMEDIATE A. Shoulder Press 6-6-5-5-5 Rest 2 min B. 5 Rounds for time: 400m Run 15[...]

ROOKIE A. Push Press 5-5-5-3-3-3 Rest 2min B. 3 Rounds for time: 200m Run 10 Push Press 20 Split Jumps INTERMEDIATE A. Alternating EMOM for 3 Rounds: 10 DB Side[...]

ROOKIE A. FGB Style for 5 Rounds: 1min Row (Calories) 1min KB Swings 1min Push Ups 1min Rest INTERMEDIATE A. Hang Power Clean 6-6-6-5-5 Rest 2min B. AMRAP 20min: 250m[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Handstand Practice B. For time: 50 Ring Row 50 Shoulder Press 50 Knees to Elbows [...]

ROOKIE A. Front Squat 5-5-5-5-5 B. 5 Rounds for time: 400m Run 20 Wall Ball . INTERMEDIATE A. Overhead Squat 6-6-6-6-6 Rest 2 min B. AMRAP 7min 10 Power Cleans[...]

ROOKIE A. Deadlift 5-5-5-5-5 B. AMRAP 6 min: 6 Deadlift 12 Double Unders C. AMRAP 6 min: 6 Double Unders 12 Kettlebell Swings INTERMEDIATE A. Alternating EMOM for 3 rounds:[...]

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 not for time 5 Pull Ups 5 Dips B. 21-15-9 Strict Pull Ups Box Jumps (x2, 42-30-18) (In teams of two, only one athlete working at a time,[...]

ROOKIE A. Shoulder Press 5-5-5-5-5 B. 7 Rounds for time: 250m Row 10 Push Ups INTERMEDIATE A. 3 Rounds not for time: 6 L Pull Ups 6 Strict Toes to[...]

ROOKIE A. AMRAP 15min: 10 Back Squats 200m Run INTERMEDIATE A. Back Squat 1RM B. AMRAP 15m: 5 KB Snatch Right Arm 24/16kg 5 KB Snatch Left Arm 24/16 Run[...]

ROOKIE A. Shoulder Press 1RM B. Weighted Pull Up 1RM C. 21-15-9 reps, for time of: Clean Bar Dip INTERMEDIATE A. Shoulder Press 1RM B. Weighted Pull Up 1RM C.[...]

ROOKIE A. 3 rounds for time of: 20 Wall Balls 20 Sumo Deadlift High Pulls 20 Box Jumps 20 Push Press 20 Row Calories 20 Push-ups 20 Back Squats. INTERMEDIATE[...]

ROOKIE A. AMRAP 6min: 6 Deadlifts 12 Pull Ups B. AMRAP 6min 6 Hang Power Cleans 12 Burpees INTERMEDIATE A. AMRAP 6min: 6 Deadlifts 100/70kg 12 Pull Ups B. AMRAP[...]