Category: Beyond the Whiteboard

Front Squat 5-5-5

Front Squat 5-5-5

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

4x AMRAP 3 mins: Wall Balls, Lateral Burpees and Power Cleans

For 4 cycles:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
6 Lateral Burpee (Over Barbell)
3 Power Cleans, 155/105 lbs

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

Complete as many rounds as possible in 25 mins of:
Team Run, 400 m
50 Hang Power Cleans, 115/75 lbs
Team Run, 400 m
60 Box Jumps, 24/20 in
Team Run, 400 m
80 AbMat Sit-ups
Team Run, 400 m
100 Air Squats

Solo WOD: Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Hang Power Cleans, 115/75 lbs
Run, 400 m
25 Box Jumps, 24/20 in
Run, 400 m
30 AbMat Sit-ups
Run, 400 m
40 Air Squats

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

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

4 RFT: Rows and Push Jerks

4 rounds for time of:
Row, 500 m
10 Push Jerks, pick load
Rest 2 mins

E2MOM for 12 mins: 1 Snatch + 2 Overhead Squat

1 1 Snatch + 2 Overhead Squat, pick load

Every 2 mins for 12 mins.

5 RFT: Run, Overhead Squats, and KB Swings

5 rounds for time of:
Run, 200 m
9 Overhead Squats, 95/65 lbs
11 Kettlebell Swings, 70/53 lbs

Thruster 3-3-3-3

Thruster 3-3-3-3

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

Chipper: Run, Thrusters, Pull-ups

For time:
Run, 400 m
21 Thrusters, 95/65 lbs
21 Pull-ups
Run, 300 m
15 Thrusters, 95/65 lbs
15 Pull-ups
Run, 200 m
9 Thrusters, 95/65 lbs
9 Pull-ups

Bench Press 2-2-2

Bench Press 2-2-2

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

Death By Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.

Pt. 1: AMRAP 15 mins: Power Snatches, Toes-to-bars and Wall Balls

Complete as many rounds as possible in 15 mins of:
5 Power Snatches, 115/75 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs

Pt. 2: EMOM for 6 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 6 mins.

Solo WOD: Run, Overhead Squats, Sit-ups, Double Under, SDHP, Box Jump Overs

For time:
Run, 400 m
25 Overhead Squats, 95/65 lbs
50 AbMat Sit-ups
75 Double Unders
25 Sumo Deadlift High-pulls, 95/65 lbs
50 Box Jump Overs, 24/20 in
Run, 400 m

Team WOD: Run, Overhead Squat, Sit-ups, Double Unders, Sumo Deadlift High-pull, Box Jump Overs

For time:
Partner Run, 800 m
50 Overhead Squats, 95/65 lbs
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls, 95/65 lbs
100 Box Jump Overs, 24/20 in

* Alternate work and rest; one partner works at a time
* Run 800m as a team

Checkout Opt. 2: AMReps 3 mins: Wall Walks

As many reps as possible in 3 mins of:
Wall Walk

Checkout Opt. 1: AMReps 2 mins: Handstand Push-ups

As many reps as possible in 2 mins of:
Handstand Push-up

Push Jerk 2-2-2-2-2

Push Jerk 2-2-2-2-2

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

AMRAP 20 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Hang Clean-to-Overheads, and Rows

Complete as many rounds as possible in 20 mins of:
20 Lateral Burpee Over Dumbbells
20 Alternating Dumbbell Hang Clean-to-Overheads, 50/35 lbs
Row, 200 m