Category: Beyond the Whiteboard

Bench Press 5RM

Log your best Bench Press 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

4x AMRAP 3 mins: DB Bench Press, DB Farmer Carries, and Max Rep Row Calories

For 4 cycles:
AMRAP in 3 mins of:
12 Dumbbell Bench Press, 50/35 lbs
Dumbbell Farmer Carry, 50/35 lbs, 50m
max rep Row Calories

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.

Thruster 1RM

Log your best Thruster 1 rep max lift.

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

FT: Rows, KB Swings and Squat Cleans

For time:
Row 1000m
50 Kettlebell Swings, 53/35 lbs
25 Squat Cleans, 135/95 lbs

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run, 400 m
50 Push Press, 75/55 lbs
40 AbMat Sit-ups
30 Box Jumps, 24/20 in
20 Db Snatch Alternating Arms, 50/35 lbs
10 Burpees

Back Squat 3RM

Log your best Back Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

FT: Row Cal and Wall Balls

For time:
10 Row Calories
40 Wall Balls, 20/14 lbs
20 Row Calories
30 Wall Balls, 20/14 lbs
30 Row Calories
20 Wall Balls, 20/14 lbs
40 Row Calories
10 Wall Balls, 20/14 lbs

AMRAP 15 mins: Power Cleans, Strict Pull-ups, HRPU and Air Squats

Complete as many rounds as possible in 15 mins of:
1 Power Clean, pick load
3 Strict Pull-ups
6 Hand Release Push-ups
9 Air Squats

Skill: Weighted Ring Dips and Weighted Pull-ups

Weighted Ring Dip 3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3, using heaviest weight per set

Team WOD: Rows, Deadlifts, Burpees, Lateral Burpees, Burpees Over Rower

As a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row

* Alternate work with your partner, split reps and distance as a team

Post total time.

Team WOD Option 2: New Dad WOD

For time:
Run (medicine ball) 20/14 lbs, 1000m
48 Deadlifts, 225/155 lbs
48 Med Ball Box Step-ups, 20/14 lbs, 24/20 in
42 Deadlifts
42 Med Ball Box Step-ups
36 Deadlifts
36 Med Ball Box Step-ups
Run (medicine ball) 1000m

Solo WOD: Chipper: Rows, Deadlifts, and Burpees

For time:
Row, 500m
24 Deadlifts, 225/155 lbs
24 Burpees
21 Deadlifts
21 Lateral Burpee Over Bars
18 Deadlifts
18 Burpee Over Rowers
Row, 500m

Thruster 3-3-3

Thruster 3-3-3

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

AMRAP 20 mins: Run, Thrusters, Box Jumps, Pull-ups and Push-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
5 Thrusters, 95/65 lbs
10 Box Jumps, 24/20 in
5 Pull-ups
10 Push-ups

Bench Press 7RM

Find your Bench Press 7 Rep Max.

AMRAP 10 mins: Ring Dips, Sumo DL High-pulls, and Double Unders

Complete as many rounds as possible in 10 mins of:
8 Ring Dips
8 Sumo Deadlift High-pulls, 95/65 lbs
16 Double Unders