Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE Same as All Levels INTERMEDIATE A. "Fight Gone Bad" 3 rounds, 1 min per station,[...]

ROOKIE A. 7x3min AMRAP Repeats: 5 Pike Push Ups 10 Burpees 20 Split Jumps 40 Mountain Climbers (rest 2 min between AMRAPs, continue the AMRAP where you left off) INTERMEDIATE[...]

ROOKIE A. 3 Rounds not for time: 20 Wall Runs 15 T-Planks 10m Animal Crawl (animal crawl: bear crawl, alligator crawl, inch worm) B. 21-18-15-12-9-6-3 KB Swings Sit Ups Run 200m (run[...]

ROOKIE A. 4 Rounds for time: Row 400m Overhead KB Hold (in teams of 2, A rows B holds then switch, 2 rounds per athlete) B. 4 Rounds for time: Row 400m[...]

ROOKIE A. Complete as much as possible in 20 minutes of:
10 Ring Rows
20 Push-ups
30 Squats
15 Ring Rows
30 Push-ups
45 Squats
20 Ring Rows
40 Push-ups
60 Squats
25 Ring Rows
50 Push-ups
75 Squats B. Accumulate 2min in an[...]

ROOKIE A. 4 Rounds for time: Run 400m 21 Dumbbell Snatch B. 4 Rounds for time: Row 500m 21 Overhead Walking Lunges INTERMEDIATE A. 5 Rounds for time: Run 400m[...]

ROOKIE A. 3 Rounds not for time: 8 Pike Push Ups 8 Knees to Elbows 16 Double Unders (scale the PPU and KTE such that 8 reps can be completed unbroken) B.[...]

ROOKIE A. 3 Rounds for time: 6 Thrusters 60/40kg 16 Push Ups C. 2 Rounds FGB Style: 1min Burpees 1min Sit Ups D. 3 Rounds for time: 6 Power Cleans 16 Push[...]

Here we are! The start of our Look Good Naked programming! Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. For time: Row, 2 km[...]

ROOKIE A. For time and reps: Run 400m Max Reps Power Snatch Run 400m Max Reps Push Press Run 400m Max Reps Front Squats (in teams of 2, partners alternate tasks, time[...]

ROOKIE A. L-Sit 20s-20s-20s-20s B. 1 Round, FGB Style: 2min Row (calories) 2min Ring Rows 2min Row (calories) 2min Push Ups 2min Row (calories) 2min Kettlebell Swings (in teams of 2, partners[...]

ROOKIE A. Alternating EMOM for 30min: 7 Burpees 7 Knees to Elbows 7 Box Jumps INTERMEDIATE A. EMOM for 10min 1 Power Clean Loading 87.5% B. Alternating EMOM for 30min:[...]

ROOKIE A. AMRAP 20min Row 500m 15 Dips INTERMEDIATE A. 3 Rounds Not for Time: 10 Butterfly Pull Ups 10 Kipping Ring Dips 250m Row B. AMRAP 20min Row 500m[...]

ROOKIE A. Thruster 6-5-4-3-2-1 Rest 2min B. 15-12-9-6 Thruster Clean High Pull INTERMEDIATE A. Push Press 3-2-1 Rest 2min B. Push Jerk 3-2-1 Rest 2 min C. 12-9-6 Thruster 60/40kg[...]

ROOKIE A. 4x AMRAP 4 min: 20 Double Unders 30 Air Squats 20 Push Ups 10 Pull Ups Rest 8 min between AMRAPs (Continue the AMRAP where you left off) [...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? ROOKIE A. 100-80-60-40-20 Speed steps (In teams of two, I go you[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Rankel" Complete as many rounds as possible in 20 mins of: 6 Deadlifts 7 Burpee Pull Ups 10[...]

ROOKIE A. 4 Rounds for time: 5 Muscle Up Transitions 10 Jumping Dips 10 Pike Push Ups 15 Box Pistols INTERMEDIATE A1. Snatch Lift Off 3-3-3-3-3 No rest A2. Snatch[...]

ROOKIE A. 5 Rounds not for time: 5s Ring support 15s L-Sit 60s Plank hold B. AMRAP 20min 10 Parrallette Push Ups 10 Pull Ups Run 400m INTERMEDIATE A. Floor[...]

ROOKIE A. 4 Rounds for time: 10 Snatch 10 Thruster 16 Kettle bell Swing 16 Sit Up (In teams of 2, I go you go format. i.e. athlete A does 10 snatch,[...]

ROOKIE A. AMRAP 16min: 3 Chest to Bar Pull ups 3 Ring Dips 6 Clean & Jerk 200m Row INTERMEDIATE A. 4 Rounds not for time: 10 GHD Sit Ups[...]