Category: Beyond the Whiteboard

Bench Press 1-1-1

Bench Press 1-1-1

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

AMRAP 20 mins: T2B, Push-ups, Goblet Squats, Sit-ups, and Double Unders

As many rounds as possible in 20 mins of:
10 Toes To Bars
20 Push-ups
30 Goblet Squats
40 Sit-up (abmat)s
50 Double Unders

Post total rounds.

FT: Thrusters and Run

For time:
10 Thrusters, 115/75 lbs
Run, 200 m
20 Thrusters, 95/65 lbs
Run, 400 m
30 Thrusters, 75/55 lbs
Run, 200 m

Front Squat 2-2-2

Front Squat 2-2-2

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

E2MOM for 10 mins: Hang Power Clean

2 Hang Power Cleans, pick load

Every 2 mins for 10 mins.

6 RFT: Hang Power Cleans, Chest-to-bar Pull-ups, and Row Calories

6 rounds for time of:
6 Hang Power Cleans, 155/105 lbs
8 Chest-to-bar Pull-ups
12/9 Row Calories
Rest 30 secs

Solo WOD: AMRAP 14 mins: Run, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 14 mins of:
Run, 200 m
7 Thrusters, 95/65 lbs
7 Kettlebell Swings, 70/53 lbs

Team WOD: AMRAP 20 mins: Run, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Run, 100 m
7 Thrusters, 95/65 lbs
7 Kettlebell Swings, 70/53 lbs

Alt EMOM 10 mins: Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
4 Deadlifts
2 Muscle-ups

FT: Double Unders, Deadlifts, and Wall Walks

For time:
50 Double Unders
10 Deadlifts, 205/145 lbs
5 Wall Walks
40 Double Unders
8 Deadlifts, 205/145 lbs
4 Wall Walks
30 Double Unders
6 Deadlifts, 205/145 lbs
3 Wall Walks
20 Double Unders
4 Deadlifts, 205/145 lbs
2 Wall Walks
10 Double Unders
2 Deadlifts, 205/145 lbs
1 Wall Walk

Front Squat 4-4-4

Front Squat 4-4-4

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

AMRAP 10 mins: Front Squats, Box Jump Overs and Power Cleans

Complete as many rounds as possible in 10 mins of:
4 Front Squats, 155/105 lbs
8 Box Jump Overs, 24/20 in
4 Power Cleans, 155/105 lbs

Bench Press 2RM

Record your best Bench Press 2 rep max lift.

Only include the heaviest 2 rep, do not include the sets prior to it.

5 RFT: Toes To Bars, Power Snatches and Wall Ball

5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Wall Balls, 20/14 lbs

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