___________________________________________________________ WORKOUT OF THE DAY SKILL/STRENGTH Split Jerk 3-3-2-2-1-1-1 AMRAP X 12 6 SA DB Push Press Right Arm 6 SA DB Push Press Left Arm 8 K2E 10 SA DB Lunges L3:50/35 L2:35/25 L1:25/15 _________________________________________________________ LITE N’ TITE SKILL Candlesticks EMOM X 6 MIN 1: 5-7 Candlesticks MIN 2: 10 Burpees AMRAP X 20 20 Air Squats 20 Push-ups 200M Run 20 Sit-ups 20...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Tempo Back Squat 3 X 3 *3:0:3:0 EVERY 3:00 X 4 SETS Back Squat 4 X 8 *Start at 65%, increase as desired AMRAP X 6 4 C2B Pull-up 8 RKBS 70/53 ___________________________________________________________ BARBELL CLUB Snatch from block(mid thigh) 4 X 3 Clean from block(mid thigh) 4 X...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH EVERY 1:30 X 9 SETS Power Snatch 3-3-3-2-2-2-1-1-1 PERFORMANCE CARE 3 X 12 Landmine Russian Twist 3 X 12 Barbell Bent Over Row w/ 3s Tempo (supine grip) 3 X 12 Pike-up w/ Rower Log your scores on Beyond the Whiteboard Don't...
___________________________________________________________ WORKOUT OF THE DAY “FILTHY FIFTY” 50 Box Jumps 50 Jump P/U 50 KBS 35/26 50 Walking Lunges 50 K2E 50 Push Press 45/35 50 Back Extensions/BB Good morning 50 Wall Balls 50 Burpees 50 Double Unders ___________________________________________________________ LITE N’ TITE 4 ROUNDS FOR TIME 400M Run 30 Wall Balls 20 Burpee 100M Farmer Carry ___________________________________________________________ BARBELL CLUB Snatch...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Ring Dips 5x5 AHAP 16 MINUTE WINDOW: 2K Row Then, In remaining time Find a max weight in: 3 S2OH (from ground) Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Back Rack BB Reverse Lunge (off rack) 5 X 4 Each Leg FOR TIME 1-10 Burpee Pull-Up 2-20 OH Plate Lunge ___________________________________________________________ LITE N’ TITE EMOM X 30 MIN 1: 15/10 Cal Bike MIN 2: 15 Push-up MIN 3: 15 Box Jumps MIN 4: 15/12 Cal Row MIN 5: Rest Log your...
___________________________________________________________ WORKOUT OF THE DAY EMOM X 8 MIN 1: 10 T2B MIN 2: :45 Wall Sit AMRAP X 15 200M Run 40’ Sled Push 40 DU 10/8 Cal Bike ___________________________________________________________ BARBELL CLUB Snatch High Pull + Power Snatch + Hang Snatch *Build to a heavy complex Jerk from Blocks 4 X 3 Power Clean + 2...
___________________________________________________________ WORKOUT OF THE DAY AMRAP X 9 9 Squat Clean 9 Burpee Box Jump 24/20 Rest 3 Minutes AMRAP X 7 7 Power Clean 7 Box Jump 24/20 Rest 3 Minutes AMRAP X 5 5 Deadlift 5 Burpee Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 ___________________________________________________________ LITE N’ TITE AMRAP X 28 800M Run 40 Kbs 40 Back Step Lunges 40...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH 4 X 8 Tempo Push Press with DBs (3 sec tempo eccentric) :30 ON/ :30 OFF X 12 SETS Push Jerk 135/95 Grasshoppers FINISHER TGU Sit-up 3 X 5 Each side March Mobility Challenge 2:00 Couch Stretch/Bulgarian Split Stretch 2:00 Plank Hold 2:00 T-spine Foam Roll 2:00 Lat Foam...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Back Squat 5 X 5 w/ 5 Second Tempo 3 ROUNDS FOR TIME 30 Wall Ball 20/14 30 Alt Db Snatch 50/35 March Mobility Challenge 2:00 Couch Stretch/Bulgarian Split Stretch 2:00 Plank Hold 2:00 T-spine Foam Roll 2:00 Lat Foam Roll 2:00 Pigeon Pose (16 MIN OPTIONAL) Log your scores on...