WORKOUT OF THE DAY 5 Rounds For Time: 18/12 Cal Bike 15 V-Ups 12 Front Rack Lunges 95/65 9 Strict HSPU/ Strict DB Press -Rest 1 Minute Btwn Sets- *35 Minute Cap Current Week Programming Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
WORKOUT OF THE DAY A. Complete 3 Sets of: 1K Row *Rest 5 minutes between sets B. Recovery 90 Sec Couch stretch ea side 90 Sec Pigeon pose ea side 90 Sec Lat stretch ea side _____________________________________ Lite N' Tite Complete as many rounds as possible in 30 minutes: 10 Burpee Box Jump Over 24/20 10/8 Cal Bike 20 Pull-ups 20...
WORKOUT OF THE DAY A. 10-12 Muscle Up/Pull-Up Skill Work B. Challenge of the Month Max Ring Muscle Up/Pull-Up/Ring Row C. Complete as many rounds as possible in 12 minute of: 3-6-9-12-15...
WORKOUT OF THE DAY 3 Minute AMRAP 6 Box Jumps 30/24 3 Renegade Row 35/25 Rest 1 Minute 5 Minute AMRAP 9 Box Jumps 24/20 6 Renegade Row 35/25 Rest 1 Minute 7 Minute AMRAP 12 Box Jumps 20/20 9 Renegade Row 35/25 Log your scores on Beyond the Whiteboard Don't have...
WORKOUT OF THE DAY Complete as many rounds as possible with a partner in 20 minutes: 40 T2B 40 Cal Bike 40 Kbs 53/35 40 Wall Balls 20/14 Current Week's Programming Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY Every 30 seconds for 24 minutes: 1 Power Snatch @ 70% of 1 rep max Current Week's Programming Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
WORKOUT OF THE DAY
A.
Weighted Strict Pull-up
3 X Max Reps
B.
Alternate every minute, on the minute, for 10 minutes:
14 Alt Reverse Lunges w/ DB 50/35
12 Unbroken Gymnastic Kip Pull-ups
C.
3 Sets
15 Hanging Knee Raises
30 Flutter Kicks w/DB hold
Current Week's Programming
Log your scores on
Monthly Mobility with Yasmen coming Monday, April 1st 5-6pm! This class is free for all members and is a great opportunity to learn techniques to better your positions for lifting or gymnastics. Or to address that nagging pain finally! WORKOUT OF THE DAY A. Bench Press 3 X 10 B. 3...
WORKOUT OF THE DAY A. 12 minutes to find heavy complex: 1 Hang Squat Clean + 1 Below Knee Hang Squat Clean B. Alternating every minute, on the minute, for 14 minutes: 12 Up Downs 3 Hang Squat Clean *athlete’s choice weight but must be unbroken ____________________________________________ Lite N' Tite 10 Rounds for...
WORKOUT OF THE DAY A. 3 Sets 5 Skin the Cat 20 Partner Leg Throw B. Complete as many rounds as possible in 7 minutes: 20 DU 15 V-Ups 10 Push Press 135/95 Rest 2 Minutes Complete as many rounds as possible in 7 minutes: 20 DU 15 V-Ups 5 Push Jerk 185/125 Log your scores on