Category: Beyond the Whiteboard

Overhead Squat 6-6-4-4

Overhead Squat 6-6-4-4

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

Alt EMOM 18 mins: Row Cal, Overhead Squats, and Bike Cal

Every 1 min for 18 mins, alternating between:
12/9 Row Calories
10 Overhead Squats, 75/55 lbs
8/6 Bike Calories

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs

10-9-8-7-6-5-4-3-2-1: Push Press, Toes-to-bars, KB Swings, and Shuttle Runs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Push Press, 115/75 lbs
Toes-to-bar
Kettlebell Swing, 70/53 lbs
Shuttle Run, 50 ft

Back Squat: 1RM

Log your best Back Squat 1 rep max lift.

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

4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams

4 rounds for time of:
12 Row Calories
12 Wall Balls, 20/14 lbs
12 Box Jump Overs, 24/20 in
12 Ball Slams, 30/20 lbs

EMOM for 9 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 9 mins.

AMRAP 13 mins: Squat Snatches, Burpees, and Double Unders

Complete as many rounds as possible in 13 mins of:
5 Squat Snatches, 95/65 lbs
10 Burpees
15 Double Unders

Bench Press: 3RM

Log your best Bench Press 3 rep max lift.

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

AMRAP 20 mins: Strict Pull-ups, Hand Release Push-Ups, Air Squats, and Row

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Hand Release Push-Ups
15 Air Squats
Row, 250 m

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

As a Team of 2 complete as many rounds as possible in 18 mins of:
6 Burpee To Plates (45#

bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.

* Alternate exercises: Partner 1 completes 6 Burpees to Plate, partner 2 completes the DL, then partner 1completes the 12 WB. Continue alternating each exercise.

Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Burpee-to-Plates, 45 lbs
7 Deadlifts, 185/135 lbs
9 Wall Balls, 20/14 lbs

Shoulder Press 5-4-3-2-1

Shoulder Press 5-4-3-2-1

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

FT: 3x DB Push Press, Toes-to-bars, and Row Repeats

For time:
3 rounds of:
12 Dumbbell Push Press, 50/35 lbs
12 Toes-to-bars
Row, 250 m
— then —
Rest 3 mins
— then —
3 rounds of:
Row, 250 m
9 Dumbbell Push Press, 50/35 lbs
9 Toes-to-bars

Lifting: Barbell Good Mornings and Weighted Strict Pull-ups

Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set

Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU

For time:
Row, 750 m
50 Bumper Plate Ground To Overheads, 45/25 lbs
40 Overhead Walking Lunge With Plates, 45/25 lbs
30 V-ups
20 Burpees
10 Muscle Up (Bar)

Overhead Squat 8-8-6-6

Overhead Squat 8-8-6-6

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

4 RFT: Hang Power Snatches and Air Squats

4 rounds for time of:
15 Hang Power Snatches, 115/75 lbs
50 Air Squats

Bench Press : 5 Rep Max

Log your best Bench Press 5 rep max lift.

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

5x 2 mins RemReps: Bike Cal, KB Swings, and mex Wall Walks

5 rounds, 2 mins each, for max reps of:
10/8 Bike Calories
10 Kettlebell Swings, 53/35 lbs
max reps in remaining time Wall Walks
Rest 2 mins