Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Use mats for DL, touch and go, no dropping last DL.
Category: Beyond the Whiteboard
Front Squat 3-3-3-3-3 & 7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups
Front Squat 3-3-3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups
7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups
BTWB
Photo by @robcwilson
Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.
Front Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack. Use mats for drops.
Push Press 5-5-5-5 & 3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips
Push Press 5-5-5-5
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips
3 rounds for time of:
20 Toes-to-bars
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
15 Ring Dips
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
BTWB
Photo by @robcwilson
Welcome to Pete, Alex, Joselyn, Gregg, Jaime, Kathy, Jenny and Nicole who completed OnRamp and will be joining classes starting this week! (technically it’s welcome back for Kathy but repeating OnRamp is a great way to refresh and ease back in)
Overweight Cyclist Pays $5,000 to Make His Bicycle 10 Oz. Lighter
Push Press 5-5-5-5
Push Press 5-5-5-5
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats in case of drops
Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups
Advanced RX Class:
Lifting: Back Squat (Pause) and Bench Press
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells
For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.
Rest 5 minutes
Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups
21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* Run as a team, split reps. Share a bar and add weight as you go.
Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press
Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1 & FT: Double Unders, Kettlebell Swings and Box Jump Overs
Hang Squat Clean 1-1-1-1-1
Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders, Kettlebell Swings and Box Jump Overs
For time:
120 Double Unders
50 Kettlebell Swings (70#/53#)
30 Box Jump Overs (30″/24″)
Shoulder Press 3-3-3 & FGB Style – Sumo Deadlift High-pulls, Push Press and Row Calories
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories
5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post total reps per round. For BTWB, will need to post individual reps per exercise.