Category: Beyond the Whiteboard

Deadlift 2-2-2

Deadlift 2-2-2

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

10 RFT: Rope Climbs, Deadlifts, Wall Balls, and Farmer Carries

10 rounds for time of:
1 Rope Climb, 15 ft
5 Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
Farmer Carry, pick load, 50 m

Weighted Ring Dip 3-3-3-3

Weighted Ring Dip 3-3-3-3

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

5 RFT: Row, Toes-to-bar, Handstand Push-up and Ring Dip

5 rounds for time of:
Row, 250 m
7 Toes-to-bars
7 Handstand Push-ups
7 Ring Dips

Pt. 1: AMRAP 14 mins: Squat Snatch, Run and Clean & Jerk

Complete as many rounds as possible in 14 mins of:
3 Squat Snatches, 115/75 lbs
Run, 100 m
5 Clean & Jerks, 115/75 lbs

Pt. 2: Alt EMOM 10 mins: Squat Snatch and Clean & Jerk

Every 1 min for 10 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load

Shoulder Press 10-8-6-4-2

Shoulder Press 10-8-6-4-2

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

AMReps 18 mins: KB Swings, Box Jump Overs, and Run Ladder

As many reps as possible in 18 mins of:
3 Kettlebell Swings, 53/35 lbs
3 Box Jump Overs, 24/20 in
Run, 200 m
6 Kettlebell Swings, 53/35 lbs
6 Box Jump Overs, 24/20 in
Run, 200 m
9 Kettlebell Swings, 53/35 lbs
9 Box Jump Overs, 24/20 in
Run, 200 m
etc.

Keep adding 3 reps to each movement each round until time expires.

Front Squat 4RM

Record your best Front Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

Half Barbara

5 rounds, each round for time, of:
10 Pull-ups
15 Push-ups
20 AbMat Sit-ups
25 Air Squats

Rest 2 mins between each round.

Do not include your rest in the time.

Team WOD: AMRAP 24 mins: Row, Partner Wall Balls, KB Swings, MB Sit-ups and HSPU

Complete as many rounds as possible in 24 mins of:
50/40 Row Calories
40 Partner Wall Balls, 20/14 lbs
30 Kettlebell Swings, 53/35 lbs
20 Medicine Ball Sit-ups, 20/14 lbs
10 Handstand Push-ups

Solo WOD: AMRAP 15 mins: Row, Partner Wall Balls, KB Swings, MB Sit-ups and HSPU

Complete as many rounds as possible in 15 mins of:
25/20 Row Calories
20 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
10 Med Ball Sit-ups, 20/14 lbs
5 Handstand Push-ups

Deadlift 3-3-3

Deadlift 3-3-3

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

FT: Deadlifts, Toes-to-bars, and Row Cal

For time:
27 Deadlifts, 205/145 lbs
27 Toes-to-bars
27/21 Row Calories
21 Deadlifts, 205/145 lbs
21 Toes-to-bars
27/21 Row Calories
15 Deadlifts, 205/145 lbs
15 Toes-to-bars
27/21 Row Calories
9 Deadlifts, 205/145 lbs
9 Toes-to-bars
27/21 Row Calories

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

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

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

AMRAP 12 mins: Shuttle Runs, Overhead Squats, and Rope Climbs

Complete as many rounds as possible in 12 mins of:
5 Shuttle Runs, 50 ft
9 Overhead Squats, 95/65 lbs
1 Rope Climb, 15 ft

Complex: 9 Deadlift + 6 Hang Power Clean + 3 Jerk: 1RM

Record your best 9 Deadlift + 6 Hang Power Clean + 3 Jerk 1 Rep Max lift.

Alt EMOM 15 mins: 9 Deadlift + 6 Hang Power Clean + 3 Jerks, Air Squats, and Push-ups

Every 1 min for 15 mins, alternating between:
1 9 Deadlift + 6 Hang Power Clean + 3 Jerk, 135 lbs
20 Air Squats
15 Push-ups

Weighted Ring Dip 5-5-5-5

Weighted Ring Dip 5-5-5-5

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

AMRAP 20 mins: Burpees, Row, Sit-ups, Double under, and Walking Lunges

Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges