Category: Beyond the Whiteboard

Front Squat 8-6-4

Front Squat 8-6-4

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

FT: 21-15-9 repeat couplets – Burpees, Air Squats and Sit-ups

For time:
21 Burpees
21 Air Squats
15 Burpees
15 Air Squats
9 Burpees
9 Air Squats
Rest 2 mins
21 Air Squats
21 AbMat Sit-ups
15 Air Squats
15 AbMat Sit-ups
9 Air Squats
9 AbMat Sit-ups
Rest 2 mins
21 AbMat Sit-ups
21 Burpees
15 AbMat Sit-ups
15 Burpees
9 AbMat Sit-ups
9 Burpees

Team WOD: FT: Double Unders, Sit-ups and Cleans

For time:
100 Double Unders
100 AbMat Sit-ups
10 Cleans, 185/135 lbs
80 Double Unders
80 AbMat Sit-ups
8 Cleans, 185/135 lbs
60 Double Unders
60 AbMat Sit-ups
6 Cleans, 185/135 lbs
40 Double Unders
40 AbMat Sit-ups
4 Cleans, 185/135 lbs
20 Double Unders
20 AbMat Sit-ups
2 Cleans, 185/135 lbs

Solo WOD: FT: Double Unders, Sit-ups and Cleans

For time:
50 Double Unders
50 AbMat Sit-ups
5 Cleans, 185/135 lbs
40 Double Unders
40 AbMat Sit-ups
4 Cleans, 185/135 lbs
30 Double Unders
30 AbMat Sit-ups
3 Cleans, 185/135 lbs
20 Double Unders
20 AbMat Sit-ups
2 Cleans, 185/135 lbs
10 Double Unders
10 AbMat Sit-ups
1 Clean, 185/135 lbs

Skill: Bar Muscle-up Practice

For quality:
Bar Muscle-up Practice

E3MOM for 21 mins: Rows and Squat Snatches

Every 3 mins for 21 mins do:
Row, 250/200 m
3 Squat Snatches, pick load

Deadlift 4-4-4

Deadlift 4-4-4

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

FT: Rows, Deadlifts, and Handstand Push-ups

For time:
Row, 1000 m
50 Deadlifts, 135/95 lbs
30 Handstand Push-ups

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

AMRAP 12 mins: Air Squats, Push-ups and Pull-ups

Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

Push Press 5-5-5

Push Press 5-5-5

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

5 RFT: Ball Slams, Push Press and Box Jumps

5 rounds for time of:
15 Ball Slams, 30/20 lbs
15 Push Press, 95/65 lbs
15 Box Jumps, 24/20 in

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.

Post total time.

Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

7 rounds for time of:
7 Bumper Plate Burpees, 45 lbs
7 Clean & Jerks, 115/75 lbs
7 Wall Balls, 20/14 lbs

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

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

AMRAP 12 mins: Row Cal, DB Deadlifts, DB Hang Power Cleans, and DB Push Jerks

Complete as many rounds as possible in 12 mins of:
12/9 Row Calories
9 Double Dumbbell Deadlifts, pick load
6 Double Dumbbell Hang Power Cleans, pick load
3 Double Dumbbell Push Jerks, pick load

Pt. 1: 5 RFT: Muscle-ups, Squat Snatches and Box Jump Overs

5 rounds for time of:
4 Muscle-ups
5 Squat Snatches, 115/75 lbs
9 Box Jump Overs, 24/20 in

Pt. 2: EMOM for 6 mins: Squat Snatch + Hang Squat Snatch

1 Squat Snatch + Hang Squat Snatch, pick load

Every 1 min for 6 mins.