Category: Beyond the Whiteboard

Squat Clean + Front Squat 1-1-1-1

Squat Clean + Front Squat 1-1-1-1

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

7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs

Bench Press : 1 Rep Max

Log your best Bench Press 1 rep max lift.

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

5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings

5-10-15-20-15-10-5 reps, for time of:
Box Jump, 24/20 in
Box Push-up
Kettlebell Swing, 70/53 lbs

Lifting: Deadlifts and DB Bent Over Rows

Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set

5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs

EMOM for 6 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 1 min for 6 mins.

Every 5 mins for 25 mins: 400m and Overhead Squats

Every 5 mins for 25 mins do:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Team WOD: AMRAP 20 mins: Rows, Double Unders, and Alt DB Snatch

Complete as many rounds as possible in 20 mins of:
Row, 250/225 m
30 Double Unders
10 Alternating Dumbbell Snatches, 50/35 lbs

Solo WOD: FT: Double Unders, Dumbbell Snatches

For time:
90 Double Unders
30 Dumbbell Snatches, 50/35 lbs
60 Double Unders
20 Dumbbell Snatches, 50/35 lbs
30 Double Unders
10 Dumbbell Snatches, 50/35 lbs

Lifting: Deadlifts and DB Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

AMRAP 10 mins: SDHP and DB Box Step Overs

Complete as many rounds as possible in 10 mins of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Dumbbell Box Step Overs, 35/20 lbs, 24/20 in

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.

FT: Rows, KB Swings and Wall Balls

For time:
Row, 1000 m
75 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

FGB Style: Pull-ups, Push-ups, Sit-ups and Air Squats

3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
Butterfly Sit-up
Air Squat

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Every 1:30 for 12 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1:30 for 12 mins.

21-15-9: Power Cleans and Thrusters

21-15-9 reps, for time of:
Power Clean, 115/75 lbs
Thruster, 115/75 lbs