Category: Beyond the Whiteboard

2x AMRAP 5 mins: Box Jumps, DB Bench Press, and Toes-to-bars

For 2 cycles:
AMRAP in 5 mins of:
12 Box Jumps, 24/20 in
9 Dumbbell Bench Press, 50/35 lbs
6 Toes-to-bars

Rest 2:30 between each cycle.
For each cycle restart the AMRAP.

Bench Press 2-2-2-2

Bench Press 2-2-2-2

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

4 RFT: Deadlifts, Burpees, KB Swings and Wall Balls

4 rounds for time of:
12 Deadlifts, 205/145 lbs
12 Burpees
12 Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs

Deadlift 5-4-3

Deadlift 5-4-3

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

Solo WOD: 12 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, Run and Rest

12 rounds for time of:
1 Power Clean, 135/95 lbs
3 Hang Squat Cleans, 135/95 lbs
4 Lateral Burpee Over Bars
Run, 50 m
Rest 30 secs

Team WOD: 24 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, and Run

24 rounds for time of:
1 Power Clean, 135/95 lbs
3 Hang Squat Cleans, 135/95 lbs
4 Lateral Burpee Over Bars
Run, 50 m

Bench Press 3-3-3-3

Bench Press 3-3-3-3

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

FT: Row Cal and Muscle-ups

For time:
40 Row Calories
15 Muscle-ups
40 Row Calories
10 Muscle-ups
40 Row Calories
5 Muscle-ups

Push Jerk 4RM

Record your best Push Jerk 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

AMRAP 12 mins: Double Unders, Push Jerks and Toes-to-bars

Complete as many rounds as possible in 12 mins of:
30 Double Unders
12 Push Jerks, 115/75 lbs
9 Toes-to-bars

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

Cassie

Complete as many rounds as possible in 21 mins of:
12 Power Cleans, 115/85 lbs
8 Pull-ups
19 Air Squats
Run, 200 m

Deadlift 6-5-4

Deadlift 6-5-4

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

AMReps 7 mins: Wall Balls and Deadlifts

As many reps as possible in 7 mins of:
Wall Ball, 20/14 lbs

Every 1 min complete:
5 Deadlifts, 225/155 lbs

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

3 RFT: Rows, Overhead Squats and 400 m

3 rounds for time of:
Row, 500 m
15 Overhead Squats, 95/65 lbs
Run, 400 m

Team WOD: Chipper: Partner Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
50 Partner Wall Balls, 20/14 lbs, 10/9 ft
Run, 200 m
75 Single Arm Dumbbell Thrusters, 50/35 lbs
Run, 400 m
100 Dumbbell Snatches, 50/35 lbs
Run, 800 m

Solo WOD: Chipper: Wall Balls, Runs, Single DB Thrusters and DB Snatches

For time:
25 Wall Balls, 20/14 lbs
Run, 200 m
35 Single Arm Dumbbell Thrusters, 50/35 lbs
Run, 400 m
50 Alternating Dumbbell Snatches, 50/35 lbs
Run, 800 m

Alt EMOM 10 mins: Deadlifts and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Walk Practice

5 RFT: Rows, Bar Muscle-ups, and Deadlifts

5 rounds for time of:
Row, 300 m
5 Bar Muscle-ups
10 Deadlifts, 185/135 lbs