Category: Beyond the Whiteboard

Double Dumbbell Lunge 10-10-10

Double Dumbbell Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Walking Lunges, Rope Climbs and Sit-ups

Complete as many rounds as possible in 16 mins of:
Walking Lunge, 60 ft
1 Rope Climb
21 AbMat Sit-ups

Alt EMOM 12 mins: Handstand Hold and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
Handstand Hold Practice
Handstand Walk Practice
Rest 1 min

3 RFT: Rows, Push Press, and Run

3 rounds for time of:
Row, 500 m
20 Push Press, 95/65 lbs
Run, 400 m

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set

Opt. 1: ½ Angie

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Opt. 2: Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

6 RFT: Lateral Burpees, Front Squats, and Lateral Burpees

6 rounds for time of:
6 Lateral Burpees
6 Front Squats, 135/95 lbs
6 Lateral Burpees
Rest 1 min

E3MOM for 30 mins: Rows, Toes-to-bar, and 3 Deadlift + 2 Hang Power Clean + 1 Jerk

Every 3 mins for 30 mins do:
Row, 150/125 m
6 Toes-to-bars
1 3 Deadlift + 2 Hang Power Clean + Jerk, pick load

Team WOD: FT: Partner Runs, Thrusters, Pull-ups

For time:
Partner Run, 400 m
75 Thrusters, 75/55 lbs
50 Pull-ups
Partner Run, 800 m
50 Pull-ups
75 Thrusters, 75/55 lbs
Partner Run, 400 m

Solo WOD: FT: Pull-ups, Run, and Thrusters

For time:
25 Pull-ups
Run, 400 m
21 Thrusters, 75/55 lbs
Run, 400 m
21 Thrusters, 75/55 lbs
Run, 400 m
25 Pull-ups

E2MOM for 10 mins: Deadlift x 2

2 Deadlifts, pick load

Every 2 mins for 10 mins.

5 RFT: Box Jumps, Lateral Burpees and Deadlifts

5 rounds for time of:
15 Box Jumps, 24/20 in
12 Lateral Burpee (Over Barbell)
9 Deadlifts, 185/125 lbs

Pt.1: 4 RFT: Double Unders, Hang Power Snatches and Run

4 rounds for time of:
50 Double Unders
10 Hang Power Snatches, pick load
Run, 200 m
Rest 1 min

Pt. 2: EMOM for 5 mins: Hang Power Snatch

1 Hang Power Snatch, pick load

Every 1 min for 5 mins.

Front Squat 2-2-ME

Front Squat 2-2-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Wall Balls and Muscle-ups

For time:
50 Wall Balls, 20/14 lbs
7 Muscle-ups
40 Wall Balls, 20/14 lbs
5 Muscle-ups
30 Wall Balls, 20/14 lbs
3 Muscle-ups

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.