Category: Beyond the Whiteboard

EMOM for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

Opt. 2: 12-9-6: Squat Cleans, C2B Pull-ups, and Ring Dips

12-9-6 reps, for time of:
Squat Clean, 135/95 lbs
Chest-to-bar Pull-up
Ring Dip

Opt. 1: 12-9-6: Squat Cleans and Ring Muscle-ups

12-9-6 reps, for time of:
Squat Clean, 135/95 lbs
Ring Muscle-up

Deadlift 3-3-3

Deadlift 3-3-3

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

Christine/Helen Mashup

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

Chipper: Sit-ups, Hang Power Cleans, HSPU, T2B, Wall Walks

For time:
50 AbMat Sit-ups
40 Hang Power Cleans, 95/65 lbs
30 Handstand Push-ups
20 Toes-to-bars
10 Wall Walks

Back Squat 3-3-3

Back Squat 3-3-3

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

FGB Style: Row Cal, Back Squats, and Burpee

4 rounds, 1 min per station, for max reps of:
Row Calorie
Back Squat, 95/65 lbs
Burpee
Rest 1 min

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

Double Dumbbell Lunge 6-6-6

Double Dumbbell Lunge 6-6-6

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

3 RFT: 400 m, Walking Lunges, Dumbbell Snatches and Walking Lunges

3 rounds for time of:
Run, 400 m
Walking Lunge, 50 ft
30 Dumbbell Snatches, 50/35 lbs
Walking Lunge, 50 ft

Shoulder Press 4-4-4

Shoulder Press 4-4-4

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

50-35-20: Hand Release Push-ups and Row Cal

50-35-20 reps, for time of:
Hand Release Push-up
Row Calorie