Category: Beyond the Whiteboard

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

Hero Week: Randy

For time:
75 Power Snatches, 75/55 lbs

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

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

Hero Week: DG

Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35/25 lbs
12 Dumbbell Walking Lunges, 35/25 lbs

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Solo WOD: AMRAP 16 mins: Rows, Wall Balls, KB Swings, and Sit-ups

Complete as many rounds as possible in 16 mins of:
Row, 300 m
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
20 AbMat Sit-ups

Team WOD: AMRAP 25 mins: Rows, Partner Wall Balls, KB Swings, and Sit-ups

Complete as many rounds as possible in 25 mins of:
Row, 600 m
20 Partner Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
60 AbMat Sit-ups

E2MOM for 10 mins: 1 Power Clean + 1 Hang Squat Clean

1 1 Power Clean + 1 Hang Squat Clean, pick load

Every 2 mins for 10 mins.

AMRAP 15 mins: Strict Pull-ups, Power Cleans, and Box Jumps

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Power Cleans, 135/95 lbs
9 Box Jumps, 30/24 in

Jerk 3RM

Find your Jerk 3 Rep Max.

Chipper: DU, Air Squats, Sit-ups, Push-ups, T2B and HSPU

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

FT: Run; Overhead Squats, Ring Dips; Run

For time:
Run, 400 m
— then —
21 Overhead Squats, 95/65 lbs
21 Ring Dips
15 Overhead Squats, 115/75 lbs
15 Ring Dips
9 Overhead Squats, 135/95 lbs
9 Ring Dips
— then —
Run, 400 m

Barbell Good Morning 4-4-4-4

Barbell Good Morning 4-4-4-4

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

Morris

For time:
50 Wall Balls, 20/14 lbs
40 Row Calories
30 Alternating Dumbbell Snatches, 50/35 lbs
20 Box Jump Overs, 24/20 in
15 Bar Muscle-ups

Front Squat 2RM

Log your best Front Squat 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

7 RFT: Hang Power Cleans, Front Squats, and Lateral Burpees

7 rounds for time of:
7 Hang Power Cleans, 115/75 lbs
7 Front Squats, 115/75 lbs
7 Lateral Burpee Over Bars

Team WOD: Chipper: Partner Runs, Deadlifts, Double Unders and Pull-ups

For time:
Partner Run, 400 m
40 Deadlifts, 225/155 lbs
50 Pull-ups
200 Double Unders
50 Pull-ups
40 Deadlifts
Partner Run, 400 m

Solo WOD: Chipper: Runs, Deadlifts, Double Unders and Pull-ups

For time:
Run, 400 m
20 Deadlifts, 225/155 lbs
25 Pull-ups
100 Double Unders
25 Pull-ups
20 Deadlifts, 225/155 lbs
Run, 400 m

E2MOM for 10 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 2 mins for 10 mins.

FT: Alt DB Snatches, Alt Single DB Box Step-ups, and Bar Muscle-ups

For time:
50 Alternating Dumbbell Snatches, 50/35 lbs
30 Alternating Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
20 Bar Muscle-ups
30 Alternating Single Dumbbell Box Step-ups
50 Alternating Dumbbell Snatches