Category: Beyond the Whiteboard

Thruster 5-5-5

Thruster 5-5-5

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

5x AMRAP 3 mins: Bike Cal, Alt DB Snatches, and C2B Pull-ups

For 5 cycles:
AMRAP in 3 mins of:
9/6 Bike Calories
9 Alternating Dumbbell Snatches, 50/35 lbs
6 Chest-to-bar Pull-ups

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

Team WOD: FT: Rows, Hang Power Snatches, Pull-ups

For time:
Row, 600 m
50 Hang Power Snatches, 75/55 lbs
50 Pull-ups
Row, 600 m
40 Hang Power Snatches, 75/55 lbs
40 Pull-ups
Row, 600 m
30 Hang Power Snatches, 75/55 lbs
30 Pull-ups
Row, 600 m
20 Hang Power Snatches, 75/55 lbs
20 Pull-ups

Solo WOD: FT: Rows, Hang Power Snatches, Pull-ups

For time:
Row, 300 m
25 Hang Power Snatches, 75/55 lbs
25 Pull-ups
Row, 300 m
20 Hang Power Snatches, 75/55 lbs
20 Pull-ups
Row, 300 m
15 Hang Power Snatches, 75/55 lbs
15 Pull-ups
Row, 300 m
10 Hang Power Snatches, 75/55 lbs
10 Pull-ups

Pt.2: EMOM for 6 mins: Power Clean + Hang Power Clean

1 Power Clean + Hang Power Clean, pick load

Every 1 min for 6 mins.

Pt. 1: 5 RFT: Power Cleans and Wall Balls

5 rounds for time of:
10 Power Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs

E3MOM for 18 mins: Rows, Deadlifts, and Double Unders

Every 3 mins for 18 mins do:
Row, 250/225 m
5 Deadlifts, pick load
30 Double Unders

Deadlift 4RM

Record your best Deadlift 4 rep max lift.

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

Back Squat 2-2-ME

Back Squat 2-2-ME

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

Chipper: Box Jump Overs, KB Goblet Squats, HR Push-ups, Ring Dips and HSPU

For time:
40 Box Jump Overs, 24/20 in
40 Kettlebell Goblet Squats, 70/53 lbs
40 Hand Release Push-ups
30 Box Jump Overs, 24/20 in
30 Kettlebell Goblet Squats, 70/53 lbs
30 Ring Dips
20 Box Jump Overs, 24/20 in
20 Kettlebell Goblet Squats, 70/53 lbs
20 Handstand Push-ups

Lifting: DB Bench Press and DB Bent Over Row

Dumbbell Bench Press 8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMU

For time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings, 70/53 lbs
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups

Overhead Squat 4-4-4-4

Overhead Squat 4-4-4-4

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

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

Solo WOD: FT: Rows, KB Goblet Squats, and Burpee Pull-ups

For time:
Row, 750 m
40 Kettlebell Goblet Squats, 53/35 lbs
20 Burpee Pull-ups
Row, 500 m
30 Kettlebell Goblet Squats, 53/35 lbs
15 Burpee Pull-ups
Row, 250 m
20 Kettlebell Goblet Squats, 53/35 lbs
10 Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

For time:
Row, 1500 m
80 Kettlebell Goblet Squats, 53/35 lbs
40 Burpee Pull-ups
Row, 1000 m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row, 750 m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row, 500 m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups

Deadlift 5RM

Log your best Deadlift 5 rep max lift.

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

E3MOM for 21 mins: Rows, Deadlifts, and Toes-to-bars

Every 3 mins for 21 mins do:
Row, 250/200 m
10 Deadlifts, 185/135 lbs
10 Toes-to-bars

Back Squat 3-3-ME

Back Squat 3-3-ME

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

FT: Run, DB Thrusters, and Pull-ups

For time:
Run, 800 m
25 Dumbbell Thrusters, 50/35 lbs
30 Pull-ups