STRENGTH E2MOM X 12 Clean Complex Clean High Pull + Hang Power Clean + Power Clean *Build each set FOR TIME 15 Power Clean 135/95 12 Box Jumps 24/20 12 Power Clean 135/95 12 Box Jumps 24/20 9 Power Clean 135/95 12 Box Jumps 24/20 9 Power Clean 185/125 12 Box Jumps 24/20 6 Power Clean 185/125 12...
STRENGTH SPLIT JERK 3 X 2 *75-80% of 1 RM WORKOUT OF THE DAY EMOM X 16 MIN 1: Max Cal Row MIN 2: Max Rep S2OH 95/65 MIN 3: Max Rep Front Rack Lunges 95/65 MIN 4: Rest ____________________________________________________________ LITE N' TITE EMOM X 28 MIN 1: Moderate Effort Bike MIN 2:...
REMINDER! 6 WEEK SQUAT CYCLE DATES SEPT. 9TH/17TH/25TH OCT. 3RD/7TH/15TH SQUAT PREP 15 MINUTES TO COMPLETE 3 SETS: 1 Min Bike/Row 70/80/90% effort 10 Spider Lunges 20 Banded Glute Bridges 10 Plank Bird/Dog 15 Wall Balls Then, 3-5 Min Dynamic Stretching Hips/Ankles STRENGTH WEEK 1 - 20 REP BACK SQUAT CYCLE 18 Minutes to...
SKILL SKILL C2B/Pull-up (10-12min) WORKOUT OF THE DAY 3 ROUNDS FOR TIME 20 GHD Sit-ups/35 Sit-ups 50 Double Unders 20 C2B Pull-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
WORKOUT OF THE DAY PARTNER AMRAP X 26 Buy In: 800M Run Then AMRAP: 50 Box Jump/Over 50 Cal Row 50 Wall Balls 20/14 50 Power Snatch 75/55 *Relay every 200M for run ____________________________________________________________ LITE N' TITE 3 CYCLES - 1 MINUTE STATIONS MIN 1: Burpees MIN 2: Double Unders MIN 3: Sit-ups MIN 4: Cal Row MIN...
WODAPALOOZA - WORKOUT THREE DT LADDER Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overhead *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your...
SKILL SKILL 3 SETS 20’ HS Walk/ 3 Wall Walks 25 Hollow Rocks STRENGTH STRICT PRESS 5 X 5 WORKOUT OF THE DAY FOR TIME 20-15-10-5 HSPU *100M Farmer Carry after each set ____________________________________________________________ LITE N' TITE 3 SETS 6/6 Kb Windmill 12 Strict T2B EVERY 3:00 X 5 15/10 Cal Bike 16 Alternating Db Snatch Log...
WORKOUT OF THE DAY
AMRAP X 8
6 Box Jumps 30/24
6 Kbs 53/35
6 Goblet Squat 53/35
STRENGTH
FRONT SQUAT
4 X 3
3 Second Tempo + 2 Second Pause
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WORKOUT OF THE DAY EMOM X 8 MIN 1: AMRAP 4 Up/Downs + 4 Sit-ups MIN 2: Max Rep Strict Pull-ups -Rest 2 Minutes- EMOM X 8 MIN 1: 10/8 Cal Bike MIN 2: 6 Clean/Jerk 225/155 L2: 155/105 L1: 95/65 ____________________________________________________________ LITE N' TITE FOR TIME 800M Run Then, 4 Rounds 25 Kbs 25 Box Jumps 25...
WORKOUT OF THE DAY "LOREDO" U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar,...