Category: Beyond the Whiteboard

Alt EMOM 10 mins: Deadlifts and Row Cal

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load

AMRAP 15 mins: Deadlifts, Lateral Burpee Over Bars, and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Deadlifts, 225/155 lbs
9 Lateral Burpee Over Bars
12 Box Jumps, 24/20 in

Alt EMOM 10 mins: Power Snatch and Squat Snatch

Every 1 min for 10 mins, alternating between:
1 Power Snatch, pick load
1 Squat Snatch, pick load

FT: Double Unders, Toes-to-bars, and Power Snatch

For time:
50 Double Unders
25 Toes-to-bars
3 Snatches, 135/95 lbs
40 Double Unders
20 Toes-to-bars
3 Snatches, 135/95 lbs
30 Double Unders
15 Toes-to-bars
3 Snatches, 135/95 lbs
20 Double Unders
10 Toes-to-bars
3 Snatches, 135/95 lbs
10 Double Unders
5 Toes-to-bars
3 Snatches, 135/95 lbs

Pause Front Squat (2 Seconds) 3-3-3-3

Pause Front Squat (2 Seconds) 3-3-3-3

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

3 RFT: Rows, Front Squats and Run

3 rounds for time of:
Row, 500 m
21 Front Squats, 75/55 lbs
Run, 400 m

Lifting: DB Bench Press and Single Arm DB Bent Over Row

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Single Arm Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

Baseline x3

3 rounds for time of:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Rest 3 mins

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans

For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs

Alt EMOM 10 mins: Row Cal and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
6 Handstand Push-ups

5 RFT: Rope Climbs, Toes-to-bars, and Alt DB Snatches

5 rounds for time of:
1 Rope Climb, 15 ft
10 Toes-to-bars
1 Rope Climb, 15 ft
20 Alternating Dumbbell Snatches, 50/35 lbs

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

21-18-15-12-9: Sumo DL High-pulls, Overhead Squats and Lateral Burpees

21-18-15-12-9 reps, for time of:
Sumo Deadlift High-pull, 75/55 lbs
Overhead Squat, 75/55 lbs
Lateral Burpee Over Bar

Back Squat (3 sec pause at bottom): 1RM

Find your Back Squat (3 sec pause at bottom) 1 Rep Max.

AMRAP 9 mins: Push Jerks, Back Squats and Pull-ups

Complete as many rounds as possible in 9 mins of:
9 Push Jerks, pick load
9 Back Squats, pick load
9 Pull-ups

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

AMRAP 12 mins: Push-ups, Dumbbell Deadlifts and Sit-ups

Complete as many rounds as possible in 12 mins of:
12 Push-ups
18 Dumbbell Deadlifts, pick load
24 AbMat Sit-ups