Category: Beyond the Whiteboard

Shoulder Press 2-2-ME

Shoulder Press 2-2-ME

Use the same weight for each set.
Rest as needed between sets.

3 RF-ME / 1 min Stations: Bike Cal, Handstand Push-ups, Box Jumps, and Alt DB Snatches

3 rounds, 1 min per station, for max reps of:
Bike Calorie
Handstand Push-up
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 50/35 lbs
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Front Squat 2-2-2

Front Squat 2-2-2

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

AMRAP 20 mins: DB Farmers Carries, DB Front Squats, Burpees, and Bar Muscle-ups

Complete as many rounds as possible in 20 mins of:
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
10 Dumbbell Front Squats, 50/35 lbs
10 Burpees
5 Bar Muscle-ups

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

Complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts, 135/95 lbs
40 Hang Power Cleans, 135/95 lbs
30 Push Jerks, 135/95 lbs
20 Chest-to-bar Pull-ups

Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

5 rounds for time of:
30 Double Unders
14 Deadlifts, 135/95 lbs
12 Hang Power Cleans, 135/95 lbs
10 Push Jerks, 135/95 lbs
8 Chest-to-bar Pull-ups

Lifting: Deadlifts and Strict Pull-ups

Deadlift 3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3, using heaviest weight per set

Opt. 1: FT: DB Deadlifts, T2B, Box Step Ups, Single DB Thrusters

For time:
50 Dumbbell Deadlifts, 50 lbs
50 Toes-to-bars
50 Box Step-ups, 24 in
50 Single Arm Dumbbell Thrusters, 50 lbs

Opt. 2: FT: DB Deadlifts, Sit-ups, Box Step Ups, Single DB Thrusters

For time:
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50 Box Step-ups, 24/20 in
50 Single Arm Dumbbell Thrusters, 50/35 lbs

Time cap: 20 mins

Hang Power Snatch 3-2-1-1-1

Hang Power Snatch 3-2-1-1-1

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

AMReps 9 mins (3,6,9,…): Hang Power Snatches and Shuttle Runs

As many reps as possible in 9 mins of:
3 Hang Power Snatches, 95/65 lbs
3 Shuttle Runs, 25 ft
6 Hang Power Snatches, 95/65 lbs
6 Shuttle Runs, 25 ft
9 Hang Power Snatches, 95/65 lbs
9 Shuttle Runs, 25 ft
…
Continue adding 3 reps each round to each movement until time expires.

Clean & Jerk 1-1-1-1

Clean & Jerk 1-1-1-1

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

6 RFT: Lateral Burpees, Ground-to-Overhead, and Lateral Burpees

6 rounds for time of:
6 Lateral Burpee Over Bars
6 Ground-to-Overheads, 135/95 lbs
6 Lateral Burpee Over Bars
Rest 1 min

Front Squat 3-3-3

Front Squat 3-3-3

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

AMRAP 20 mins: Row Cal, Pull-ups, Wall Balls, Sit-ups, and DU

Complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Pull-ups
20 Wall Balls, 20/14 lbs
25 AbMat Sit-ups
30 Double Unders

Shoulder Press 3-3-ME

Shoulder Press 3-3-ME

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

FGB Style: Box Jumps, Hand Release Push-ups and Air Squats

4 rounds, 1 min per station, for reps:
Box Jump, 24/20 in
Hand Release Push-up
Air Squat
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Team WOD: FT: Team Kalsu

As a team of 2 complete for time:

100 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.

Post total time to reach 100 thruster reps

Solo: Kalsu: Light or Hvy Option

For time:
100 Thrusters, 95/65 lbs

Every 1 min complete:
5 Burpees

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

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

27-21-15-9: Row Cal, KB Swings and Overhead Squats

27-21-15-9 reps, for time of:
Row Calories
Kettlebell Swing, 53/35 lbs
Overhead Squat, 75/55 lbs