Good Morning: 6-6-6-6
Good Morning 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Shoulder Press: 1RM & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps
Complete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in
Photo by @robcwilson
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Results
Results cont
Back Squat: 4-4-4 & FT: Back Squats, AbMat Sit-ups and Toes-to-bars
Back Squat: 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Back Squats, AbMat Sit-ups and Toes-to-bars
For time:
30 Back Squats (95#/65#)
30 AbMat Sit-ups
15 Toes-to-bars
20 Back Squats
20 AbMat Sit-ups
10 Toes-to-bars
10 Back Squats
10 AbMat Sit-ups
5 Toes-to-bars
Photo by @robcwilson
Bench Press: 3-3-3 & 3 RFT: Run, Air Squats and Muscle-ups
Bench Press: 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Air Squats and Muscle-ups
3 rounds for time of:
Run, 400 m
50 Air Squats
10 Muscle-ups
Advanced RX: EMOM for 10 mins: Power Cleans and Hang Power Cleans & AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and Runs
Advanced RX Class:
EMOM for 10 mins: Power Cleans and Hang Power Cleans
Every 1 min for 10 mins do:
1 Power Clean
1 Hang Power Clean
AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and Runs
Complete as many rounds as possible in 16 mins of:
4 Hang Power Cleans (155#/105#)
12 Burpees
24 AbMat Sit-ups
Run 200m
Photo by @robcwilson
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & Jerks
Team WOD: FT: Double Unders, AbMat Sit-ups, Clean & Jerks
For time:
100 Double Unders
100 AbMat Sit-ups
20 Clean & Jerks (135#/95#)
80 Double Unders
80 AbMat Sit-ups
16 Clean & Jerks
60 Double Unders
60 AbMat Sit-ups
12 Clean & Jerks
40 Double Unders
40 AbMat Sit-ups
8 Clean & Jerks
20 Double Unders
20 AbMat Sit-ups
4 Clean & Jerks
Photo by @robcwilson
Squat Snatch: 1-1-1-1-1 & AMRAP 9 mins: Wall Balls and Squat Snatch
Squat Snatch: 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Wall Balls and Squat Snatch
Complete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)
Complete
Lifting: Weighted Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs
Lifting: Weighted Pull-ups and Weighted Ring Dips
Weighted Pull-up 2-2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4-4, using heaviest weight per set
* Alternate sets of pull-ups and dips.
AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24″/20″)
7 Kettlebell Swings (70#/53#)
Run 200m
Photo by @robcwilson
Back Squat: 6-6-6 & Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows
Back Squat: 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows
Every 1 min for 18 mins, alternating between:
10 Toes-to-bars
7 Back Squats (135#/95#)
Row 150m/125m
* Back squats start with C&J from the ground.
Photo by @robcwilson
Deadlift: 3-3-3-3-3 & Running Diane
Deadlift: 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Running Diane
For Time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Post total time.
