Category: Beyond the Whiteboard

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

3 RFT: Row, Push Press, and Run

3 rounds for time of:
Row, 500 m
20 Push Press, 95/65 lbs
Run, 400 m

Alternating Front Rack Lunge 6-6-6

Alternating Front Rack Lunge 6-6-6

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

FGB Style: Hang Power Cleans, Box Jumps, and Alt Front Rack Reverse Lunges

4 rounds, 1 min per station, for max reps of:
Hang Power Clean, 95/65 lbs
Box Jump, 24/20 in
Alternating Front Rack Reverse Lunge, 95/65 lbs
Rest 1 min

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

Pt. 1: Alt EMOM 20 mins: Power Snatches, Double Unders, Toes-to-bars, and Rows

Every 1 min for 20 mins, alternating between:
6 Power Snatches, 115/85 lbs
30 Double Unders
10 Toes-to-bars
Row, 150/125 m

Pt. 2: EMOM for 6 mins: Snatch

1 Snatch, pick load

Every 1 min for 6 mins.

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set

7 RFT: C2B Pull-ups, Deadlifts and Push-ups

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts, 225/155 lbs
7 Push-up (hand release)s

Alternating Front Rack Lunge 8-8-8

Alternating Front Rack Lunge 8-8-8

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

AMRAP 12 mins: HSPU, Walking Lunges and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Handstand Push-ups
20 Walking Lunges
30 Double Unders

Lifting: Bench Press and Barbell Curls

Bench Press 2-2-2-2, using heaviest weight per set
Barbell Curl 4-4-4-4, using heaviest weight per set

FT: Rows and Push-ups

For time:
Row, 1000 m
40 Push-ups
Row, 750 m
30 Push-ups
Row, 500 m
20 Push-ups
Row, 250 m
10 Push-ups

Hang Snatch + Overhead Squat 1-1-1-1

Hang Snatch + Overhead Squat 1-1-1-1

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

FT: 5x T2B and Wall Balls ; 5x Power Snatch and OH Squats

For time:
5 rounds of:
9 Toes-to-bars
12 Wall Balls, 20/14 lbs
— then —
Rest 1 min
— then —
5 rounds of:
9 Power Snatches, 75/55 lbs
12 Overhead Squats, 75/55 lbs

Thruster 5-4-3-2-1

Thruster 5-4-3-2-1

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

FT: Squat Clean Thrusters and Run

For time:
12 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
9 Squat Clean Thrusters, 115/75 lbs
Run, 400 m
6 Squat Clean Thrusters, 115/75 lbs
Run, 400 m