Category: Beyond the Whiteboard

Bench Press 6-6-6-6 & AMReps 8 mins: Power Snatch and Box Jump Over Ladder

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

BTWB

AMReps 8 mins: Power Snatch and Box Jump Over Ladder

As many reps as possible in 8 mins of:3 Power Snatches (95#/65#)
3 Box Jump Overs (24″/20″)
6 Power Snatches
6 Box Jump Overs
9 Power Snatches
9 Box Jump Overs
12 Power Snatches
12 Box Jump Overs
15 Power Snatches
15 Box Jump Overs
18 Power Snatches
18 Box Jump Overs
21 Power Snatches
21 Box Jump Overs

* Add 3 reps each exercise for each round until time hits 8 minutes.

BTWB

Photo by @robcwilson

Schedule:
Saturday 9/30:

  • No Advanced RX Class (cancelled)
  • 0930-1030 Team WOD Only!

The SRCF Teens class is looking into coming back starting in Oct.  Please look out for our Facebook poll to vote for your teen to take classes on Wed. nights either at 5pm or 6pm and Sat. 10:30am.
Results
Results cont

Deadlift 4-4-4-4 & 4 RFT: Runs, Deadlifts and Kettlebell Swings

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

BTWB

4 RFT: Runs, Deadlifts and Kettlebell Swings

4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)

BTWB
Photo by @robcwilson
Schedule:
Saturday 9/30:

  • No Advanced RX Class (cancelled)
  • 0930-1030 Team WOD Only!

Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont

Advanced RX: Bear Complex : 3RM & Chipper: Rows, Power Snatches, Thrusters and Run

Advanced RX Class:

Bear Complex : 3RM

Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press

* No squat clean or jerks allowed.

BTWB

Chipper: Rows, Power Snatches, Thrusters and Run

For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m

BTWB

Photo by @robcwilson

Results

Team WOD: Squat Clean Thruster: 6 Min to find 1RM & FT: Row (Cal) and Thrusters

Team WOD: Squat Clean Thruster: 6 Min to find 1RM

As a team of 2 take 6 minutes to find a Squat Clean Thruster 1 Rep Max.
* Start with empty barbell.

BTWB

Team WOD: FT: Row (Cal) and Thrusters

As a team of 2 complete for time:
100 Row (Cal)
100 Thrusters (115#/75#)
* Alternate work/rest.

BTWB

Photo by @robcwilson

Results

Overhead Squat 2-2-2 & AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar

Complete as many rounds as possible in 10 mins of:
Run 200m
10 Overhead Squats (95#/65#)
10 Toes-to-bars

BTWB

FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans

FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans

5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

This pretty much sums up today’s workout.

Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017

Results
Results cont

Ring Muscle-ups : Max Set or MU Practice & Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU

Ring Muscle-ups : Max Set or MU/Pull-up Practice

A single set of Muscle-ups for max reps.
15 min. to practice progressions or practice your MU’s or Pull-ups

BTWB

Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU

For time:
50 Wall Balls (20#/14#)
40 Double Unders
30 AbMat Sit-ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Burpee Bar Muscle Ups
20 Sumo Deadlift High-pulls
30 AbMat Sit-ups
40 Double Unders
50 Wall Balls
* Scale 1 Burpee BMU to 1 Burpee PU.

BTWB
Photo by @robcwilson
Results
Results cont