Category: Beyond the Whiteboard

Back Squat 5-5-5

Back Squat 5-5-5

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

AMRAP 10 mins: Back Squats, Toes-to-bars and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Back Squats, 95/65 lbs
10 Toes-to-bars
30 Double Unders

Opt. 1: AMRAP 20 mins: Run, Bar Muscle-ups, and Power Cleans

Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Bar Muscle-ups
6 Power Cleans, pick load

Opt. 2: AMRAP 20 mins: Run, Pull-ups, and Power Cleans

Complete as many rounds as possible in 20 mins of:
Run, 200 m
6 Pull-ups
6 Power Cleans, pick load

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

6 rounds for time of:
9 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
15 Row Calories

Back Squat 7-7-7

Back Squat 7-7-7

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

Chipper: Shuttle Run and Walking Lunge Medley

For time:
10 Shuttle Runs, 50 ft
Single Arm Dumbbell Overhead Walking Lunge, pick load, 50 ft
10 Shuttle Runs, 50 ft
Double Dumbbell Walking Lunge, pick load, 100 ft
10 Shuttle Runs, 50 ft
Walking Lunge, 200 ft
10 Shuttle Runs, 50 ft

Bench Press 7-5-3-1

Bench Press 7-5-3-1

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

50-40-30-20-10: KB Swings and Sit-ups

50-40-30-20-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

EMOM for 6 mins: Thruster

2 Thrusters, pick load

Every 1 min for 6 mins.

5x AMRAP 3 mins: Rope Climbs and Thrusters

For 5 cycles:
AMRAP in 3 mins of:
1 Rope Climb, 15 ft
9 Thrusters, 95/65 lbs

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

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Handstand Push-ups

“Christine”

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

FT: Chest-to-bar Pull-ups, Row Cal, and Hang PC

For time:
10 Chest-to-bar Pull-ups
20 Row Calories
10 Chest-to-bar Pull-ups
20 Hang Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
20 Row Calories
10 Chest-to-bar Pull-ups

Team WOD: FT: Partner Row; Curtis Ps and Burpees EMOM

For time:
Partner Row, 1000 m
— then —
60 Curtis Ps, 95/65 lbs
3 Burpees Every Minute On The Minutes
— then —
Partner Row, 1000 m

Solo WOD: FT: Row, Curtis Ps, Burpees

For time:
Row, 200 m
10 Curtis Ps, 95/65 lbs
10 Burpees
Row, 200 m
8 Curtis Ps
8 Burpees
Row, 200 m
6 Curtis Ps
6 Burpees
Row, 200 m
4 Curtis Ps
4 Burpees
Row, 200 m
2 Curtis Ps
2 Burpees

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

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

4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

4 rounds for time of:
Row, 250 m
10 Overhead Squats, 115/75 lbs
Row, 250 m
12 Toes-to-bars