ROOKIE A. Hang Squat Clean 3-3-3-3-3 Rest 2 minutes B. Tabata: Air Squats Sit Ups Push Ups Pull Ups Score is the total of the lowest number of reps scored across each[...]

ROOKIE Filthy Fifty 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball 50 Burpees 50[...]

ROOKIE A. AMRAP 20min: 9 Sumo Deadlift High Pulls 7 Hang Power Clean 5 Thrusters INTERMEDIATE A. Cluster 6-6-6 Rest 2 min B. AMRAP 20min: 9 Sumo Deadlift High Pulls[...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? ROOKIE A. Weigh in B. Alternating E4MOM for 24 minutes: 1. Row[...]

ROOKIE A. Push Press 1RM B. Weighted Pull Up 1RM C. Complete as many rounds as possible in 7 mins of: 7 Deadlifts 7 Push Press 14 Calorie Row INTERMEDIATE[...]

ROOKIE A. Alternating EMOM 24min: 1. 5 Dips 2. 240m Row (200m women) 3. 3 Snatch 4. 15 Double Unders INTERMEDIATE A. (15min - Muscle Ups Practice) B. Alternating EMOM[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Back Squat 1RM B. 3 rounds for time of: 30 Dumbell Squat Cleans 15 Pull-ups Run, 800 m[...]

ROOKIE A. AMRAP 4 min: 15 KB Swings 10 Push Ups B. AMRAP 4 min: Row for Calories C. AMRAP 4 min: 15 Box Jumps 10 Burpees D. AMRAP 4 min: Row[...]

ROOKIE A. (15min - Handstand Practice) B. 5 Rounds for time 10 Knees to Elbow 10 Push Press 10 Sumo Deadlift High Pull INTERMEDIATE A. 3 Rounds not for time:[...]

ROOKIE A. Thruster 5-5-5-3-3-3 Rest 3min B. 4 Rounds for time Row 500m 3 Thruster (you pick the load, record load and time) INTERMEDIATE A. Thruster 2-2-2-1-1-1 Rest 3-4min B.[...]

ROOKIE A. 3 Rounds not for time: 10 Pull Ups 5 Toes to Bar 10 Pistols B. AMRAP 20min: 25 Push Ups 50 Air Squats 25 Double Unders (in teams of two,[...]

ROOKIE A. Back Squat 5-5-3-3-1-1 Rest 3 min B. 4 Rounds for time: 20 Cal Row 10 GHD Sit Ups (to parallel) INTERMEDIATE A. Back Squat 2-2-2-1-1-1-1-1-1 Rest 3-4min B.[...]

ROOKIE A. Sphinx Push Ups 5-5-5-5-5 Rest 2 min B. 3 rounds for time of: Run, 400 m 30 Box Jumps 30 Wall Balls INTERMEDIATE A. Undergrip Single Bar Dips[...]

ROOKIE A. For time (with buy in): Row 1,000 - - - - then 4 rounds for time: 10 Front Squat 5 Strict Pull Ups 5 Strict Dips 10 Kettlebell Swings [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Max Reps Strict Pull Ups B. Max Reps Strict Bar Dips C. Max Reps Kipping Pull Ups D.[...]

ROOKIE A. 5 Rounds not for time: 2 Pistol Squat Hold 2 Handstand Hold 2 Pull Up holds (use a plate to counterbalance in front if you have trouble holding the pistol)[...]

ROOKIE A. 3 AMRAP Repeats of 3min: 20 Jumping Pull Ups 20 Kettlebell Swings 20 Knees to Elbows Rest 3min between AMRAPs, continue the AMRAP where you left off (rest 5-10min before[...]

ROOKIE A1. Bar Dips 6-6-6-6-6 Rest 1 min A2. Pull Ups 6-6-6-6-6 Rest 1 min B. 3 Rounds for time: 15 Hang Clusters 15 Pull Ups 15 Pike Push Ups 15 Calorie[...]

ROOKIE A. 4 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m INTERMEDIATE A. “Loredo” 6 rounds for time of: 24 Air Squats 24[...]

ROOKIE A. Handstand Practice B. 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m (compare to July 1 2015) ui. INTERMEDIATE A. Handstand Walk 10m-10m-10m Rest[...]

ROOKIE A. Push Press 4-4-4-4-4 Rest 2min B. Tag Team 21-15-9 Thrusters Supine Ring Rows *In teams of two, only one athlete working at a time. I go, you go format. Athlete[...]