Mains 10 Rounds In 60 seconds complete: 10 burpees over the bar Max reps of power snatches @ 70kg/47.5kg Rest 2 minutes between rounds.  

Mains Nicole AMRAP 20 minutes 400m run Max pull-ups   RookieFit AMRAP 20 minutes 200m run R1 – Max kettlebell swing R2 – Max wall ball  

Mains EMOM 10 minutes 2 x Deadlift * finish 2 sets below absolute max. Workout In groups of 3-4 ppl 7 Rounds (FAST) 6 Deadlifts 140/110 30m front cradle carry RookieFit 5 Rounds 0-1 – 10 Deadlift 1-2 – 10 Press 2-3 – 10 Back squats 3-4: Rest

Mainsite 11/5 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups   Ab work Accumulate 3 minutes of L-sit Holds on .. rings, parallettes, hanging form bar, […]

Mains 20 Burpees 25 Kettlebell swings 32/24 30 Wall ball 9/6 35 D/b Snatch 30/22.5 40 Box jumps overs 24/20 100 Double unders 3 Minute AMRAP REST 1 minute 5 Minute AMRAP REST 1 minute 7 Minute AMRAP REST 1 minute For TIME Each new AMRAP starts back at the top, ie 20 burpees.   […]

Mains 5 Rounds for total time: 400m Run 15 t2b 10 shoulder to overhead 70/50 Rest 2 minutes between ROUNDS   RookieFit In teams of 2 20 minute AMRAP – You Go I Go 250m row 10 straight arm burpees 10 box jumps  

Mains “RX PLUS” Fight Gone BAD  3 Rounds for reps 1 minute each exercise, 1 minute rest between Rounds. Wall ball 9/6 Sumo-Deadlift high pull 50/35 Box jump 24/20 Push press 50/35 Cal. Row   RookieFit 3 Rounds for reps 1 minute each exercise, 1 minute rest between Rounds. Wall ball Sumo-Deadlift high pull Box […]

Mains EMOM Add 5kg-10kg per minute until MAX 1 x Split Jerk In groups of 3 5 Rounds 2 double up rope climbs 1.1.1 split jerk @ 85% of above (“cluster” 10 seconds between lifts) RookieFit 5 Rounds Min 1 – 12 Goblet squat Min 2 – 12 Kettlebell swings Min 3 – 10 push […]

5 Rounds  75 single leg skips R 75 single leg skips L 20 forward lunges 20/15 (Hold at side) CAP 22 MINUTES Remaining TIME: Max Alternating pistols

Mains EMO2M x 5 Rounds 8 Strict pull-ups 5 Rounds 15 T2b 20 clapping push-ups 25 step overs with med ball 9/6