Category: Beyond the Whiteboard

Overhead Squat 4-4-2-2

Overhead Squat 4-4-2-2

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

Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
20 AbMat Sit-ups
10 Overhead Squats, 75/55 lbs

Alt EMOM 10 mins: Strict Pull-ups and HSPU

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups

FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch, 50/35 lbs
Rest 1 min

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

Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups

2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups, 25/15 lbs
40 Handstand Push-ups

Solo WOD: AMRAP 16 mins: Row, Walking Lunges, Sit-ups, and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups

Power Clean 5-4-3-2-1

Power Clean 5-4-3-2-1

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

Chipper: Rope Climbs, Power Cleans, Burpees, DU, Bike Cal

For time:
5 Rope Climbs, 15 ft
15 Power Cleans, 155/105 lbs
25 Burpees
35 Double Unders
40 Bike Calories
35 Double Unders
25 Burpees
15 Power Cleans, 155/105 lbs
5 Rope Climbs, 15 ft

Team WOD: FT: Deadlifts, Box Jump Overs, and Air Squats

For time:
42 Deadlifts, 225/155 lbs
42 Box Jump Overs, 24/20 in
84 Air Squats
36 Deadlifts
36 Box Jump Overs
72 Air Squats
30 Deadlifts
30 Box Jump Overs
60 Air Squats
24 Deadlifts
24 Box Jump Overs
48 Air Squats

Solo WOD: AMRAP 14 mins: Deadlifts, Box Jump Overs and Air Squats

Complete as many rounds as possible in 14 mins of:
7 Deadlifts, 225/155 lbs
14 Box Jump Overs
21 Air Squats

Front Squat 6-6-6

Front Squat 6-6-6

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

AMRAP 20 mins: Run, Pull-ups, Front Squats and Push Press

Complete as many rounds as possible in 20 mins of:
Run, 150 m
7 Pull-ups
7 Front Squats, 95/65 lbs
7 Push Press, 95/65 lbs

E2MOM for 12 mins: Power Snatch + Hang Power Snatch

1 Power Snatch + Hang Power Snatch, pick load

Every 2 mins for 12 mins.

5x AMRAP 3 mins: Power Snatches, Lateral Burpee Over Bars and Sit-ups

For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 115/80 lbs
6 Lateral Burpee Over Bars
9 AbMat Sit-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Team WOD: FT: Double DB Devil Press and Double DB Step Ups

For time:
10/8 Partner Calorie Rows
— then —
100 Double Dumbbell Devil Press, 35/20 lbs
100 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in

Solo WOD: AMRAP 15 mins: Double DB Devil Press, Double DB Box Step-ups, and Row Cal

Complete as many rounds as possible in 15 mins of:
4 Double Dumbbell Devil Press, 35/20 lbs
6 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
10/8 Row Calories

Front Squat 8-8-8

Front Squat 8-8-8

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

FT: Rows and Wall Balls

For time:
Row, 500 m
50 Wall Balls, 20/14 lbs
Row, 400 m
40 Wall Balls, 20/14 lbs
Row, 300 m
30 Wall Balls, 20/14 lbs
Row, 200 m
20 Wall Balls, 20/14 lbs
Row, 100 m
10 Wall Balls, 20/14 lbs

12 WOD’s of Christmas at SRCF (v3)

For time:
1 Sumo Deadlift High-pull, 75/55 lbs
2 Thrusters, 75/55 lbs
1 Sumo Deadlift High-pull
3 Push Press, 75/55 lbs
2 Thrusters
1 Sumo Deadlift High-pull
4 Power Cleans, 75/55 lbs
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
6 Kettlebell Swings, 53/35 lbs
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
8 Box Jumps, 24/20 in
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
10 Alternating Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
11 Kettlebell Goblet Squats, 53/35 lbs
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull