Category: Beyond the Whiteboard

Bench Press 4-4-4

Bench Press 4-4-4

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

FT: Run. Thrusters and Pull-ups

For time:
Run, 1000 m
50 Thrusters, 45/30 lbs
30 Pull-ups

2 Hang Power Clean + 2 Front Squat + 2 Push Press 1RM

Record your best 2 Hang Power Clean + 2 Front Squat + 2 Push Press 1 Rep Max lift.

6 RFT: Run, Hang Power Cleans, Front Squats, and Push Press

6 rounds for time of:
Run, 200 m
5 Hang Power Cleans, pick load
4 Front Squats, pick load
3 Push Press, pick load
Rest 1 min

Team WOD: 2 RFT: Push-Ups, Power Snatches, DB Box Step-ups, Row, and Sit-ups

2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches, 115/75 lbs
50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
60 Row Calories
70 AbMat Sit-ups

Solo WOD: Chipper: Push-Ups, Power Snatches, DB Box Step-ups, Row, and Sit-ups

For time:
30 Hand Release Push-ups
40 Power Snatches, 115/75 lbs
50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
60 Row Calories
70 AbMat Sit-ups

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder

For time:
Partner Run, 400 m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run, 400 m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run, 400 m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in

Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

For time:
Run, 400 m
— then —
21 Deadlifts, 185/135 lbs
21 Burpees
18 Deadlifts, 225/155 lbs
18 Lateral Burpee Over Bars
15 Deadlifts, 275/185 lbs
15 Burpee Box Jumps, 24/20 in
— then —
Run, 400 m

Push Jerk 3-3-3-3-3

Push Jerk 3-3-3-3-3

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

3 RFT: Run, Hang Power Clean & Jerks and Air Squats

3 rounds for time of:
Run, 400 m
20 Hang Power Clean & Jerks, 95/65 lbs
40 Air Squats

Alt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders

3 RFT: Wall Balls, Deadlifts and HSPU

3 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Deadlifts, 225/155 lbs
9 Handstand Push-ups

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups

5 RFT: Rope Climbs, Alt DB Snatches, Sit-ups, Walking Lunges and Shuttle Runs

5 rounds for time of:
2 Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 50/35 lbs
20 AbMat Sit-ups
20 Walking Lunges
5 Shuttle Runs, 50 ft

Bench Press 6-6-6

Bench Press 6-6-6

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

Alt EMOM 18 mins: Row Cal, Box Jump Overs, and DB Bench Press

Every 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Box Jump Overs, 24/20 in
9 Dumbbell Bench Press, pick load

1 Clean + 2 Front Squat: 1RM

Record your best 1 Clean + 2 Front Squat 1 Rep Max lift.

3 RFT: Front Squats and Burpee Pull-ups

3 rounds for time of:
12 Front Squats, 135/95 lbs
12 Burpee Pull-ups

Team WOD: 5 RFT: KB Swings, Box Jumps, Partner Run, Burpees and Wall Balls

5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Partner Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft

Solo WOD: 5 RFT: KB Swings, Box Jumps, Run, Burpees and Wall Balls

5 rounds for time of:
11 Kettlebell Swings, 2/1.5 pood
11 Box Jumps, 24/20 in
Run, 200 m
11 Burpees
11 Wall Balls, 20/14 lbs